Exercise Library / Goblet Squat
Goblet Squat
In the goblet squat you hold a dumbbell at your chest.
Strength TrainingWhat this exercise does
In the goblet squat you hold a dumbbell at your chest. The weight in front helps you stay upright and sit down between your hips, which makes it a good first loaded squat.
At a glance
- Body part
- Legs – Thighs, Butt / Hips
- Muscles worked
- Quads, Glutes
- Experience
- Intermediate
- Equipment
- Dumbbells
- Good for
- Bone Health, Everyday Strength
How to do it
- Hold one end of a dumbbell vertically against your chest, with both hands cupped under it.
- Stand with your feet slightly wider than shoulder-width, toes turned out a bit.
- Sit down between your hips, keeping your chest tall.
- Lower until your thighs are about level with the floor, elbows inside your knees.
- Push through your feet to stand. Do 8 to 10 reps.
Common mistakes
- Letting the dumbbell pull you forward.
- Knees caving inward.
- Cutting the depth short.
Make it easier or harder
Make it easier
Use a lighter weight, or squat to a chair.
Make it harder
Use a heavier dumbbell or pause at the bottom for two seconds.
Keep it safe
Pick a weight you can hold close to your chest. Place a chair behind you if you want a safety net.
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