Legs Dumbbell or kettlebell Beginner QuadricepsGlutes

Goblet Squat

The goblet squat is the best squat teaching tool. The counterbalance of holding a dumbbell or kettlebell in front naturally promotes an upright torso, good depth, and knee-over-toe tracking. It's also a legitimate leg developer in its own right.

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Form Guide

Step-by-step: Goblet Squat

  1. 1Hold a dumbbell vertically against your chest, gripping the head with both hands.
  2. 2Feet shoulder-width apart, toes turned slightly out.
  3. 3Break at the hips and knees together. Use your elbows to push your knees out at the bottom.
  4. 4Get your hips below your knees (deep squat). The counterweight makes this much easier than a barbell squat.
  5. 5Drive through your whole foot to stand — do not rise on your toes.
Common Mistakes

What most people get wrong

Programming

How to program the Goblet Squat

Excellent for beginners learning squat mechanics. 3 sets of 10–15 reps. Also useful as a warm-up for barbell squatters to groove movement before loading. Can be programmed as the primary leg exercise for home gym trainees.
Alternatives

Exercises to swap in

Barbell Back Squat
Quadriceps · Glutes · Intermediate
Bulgarian Split Squat
Quadriceps · Glutes · Intermediate
Leg Press
Quadriceps · Glutes · Beginner
Box Squat
Glutes · Hamstrings · Intermediate
FAQ

Frequently asked questions

Primary muscles: Quadriceps, Glutes. Secondary muscles: Core, Upper back.
Dumbbell or kettlebell
Good alternatives include: Barbell Back Squat, Bulgarian Split Squat, Leg Press, Box Squat.
Yes — the Goblet Squat is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Goblet Squat TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.
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