Goblet Squat
The goblet squat is a squat holding one dumbbell against your chest, working your quads most, with help from your glutes, adductors and abs.
QuadsDumbbellCompoundBoth sides
How to do a goblet squat
- Hold one dumbbell upright against your chest with both hands under the top plate.
- Stand with your feet a little wider than hip-width, toes turned slightly out.
- Sit down between your knees toward thigh-parallel depth, stopping before your heels lift or your lower back rounds.
- Push through your whole foot to stand back up.
Tips
- Keep your chest up and the dumbbell close.
- Let your knees follow your toes.
Common mistakes
- Letting your heels lift off the floor.
- Rounding your lower back at the bottom.
Goblet Squat muscles worked
Main: Quads; also: Glutes, Adductors, Abs.
Sets and reps
3 × 8–12
Alternatives
FAQ
Why hold the dumbbell at your chest?
The weight in front helps you sit down between your knees with your chest up, which makes the goblet squat easy to learn.
What if the heaviest dumbbell gets too light?
Slow down the lowering, pause at the bottom, or move on to a barbell squat or leg press.