Goblet Squat tutorial
The goblet squat is done holding a dumbbell or kettlebell in front of the chest and strengthens the quads and glutes. The front load helps keep the torso upright and reach greater depth, making it the best way for beginners to learn the squat.
How to perform
- Hold a dumbbell vertically by its top plate, or a kettlebell by its handle, against your chest.
- Stand with feet slightly wider than shoulder width and toes turned slightly out.
- Keep your elbows pointing down, lift your chest, and brace your core.
- Push your hips back and bend your knees to descend until your thighs are at least parallel to the floor.
- At the bottom, let your elbows sit inside your knees and guide them outward.
- Drive through your feet to stand up and squeeze your glutes at the top.
Breathing: Inhale as you squat down and exhale as you stand up.
Key tips
- Keep the weight close and tight to your chest.
- Keep your heels down and your weight over your mid-foot.
- Keep your torso as upright as possible.
Common mistakes
- Leaning the torso forward and letting the weight drift away from the body.
- Letting the knees cave inward.
- Lifting the heels off the floor.
Safety: People with knee pain can reduce the depth or squat to a chair (controlled sit-to-stand).
Legs (quads)Primary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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