# Goblet Side Squat

A wide-stance squat that shifts side to side while holding one dumbbell vertically at the chest. Your feet stay in place as you sit into one bent leg with the other straight, training the quads, glutes and inner thighs.

- Beginner · Compound
- Equipment: Dumbbells, Kettlebell
- HD video: https://media.seto.fit/exercises/dumbbell-side-squat-side-to-side/video/male.mp4
- HTML: https://seto.fit/exercises/goblet-side-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 6/10
- Hamstrings: 4/10
- Hip abductors: 3/10
- Calves: 3/10

## How to do the Goblet Side Squat

1. Wide stance, one dumbbell held vertically at your chest.
2. Sit toward one side, bending that knee, other leg straight.
3. Drive back to the centre through your whole foot.
4. Alternate sides each rep.

### Full technique — 7 steps

1. Stand with your feet about twice shoulder width apart, toes turned out slightly.
2. Hold one dumbbell vertically against your chest with both hands under the top end.
3. Tighten your stomach and keep your torso upright.
4. Shift your weight to one side, bending that knee and pushing your hips back while the other leg straightens.
5. Lower until your hips are low over the bent leg, keeping both feet flat on the floor.
6. Keep the bent knee pointing where that foot points.
7. Drive through your whole foot to return to the centre, then lower to the other side.

## Common mistakes

- Bent knee collapsing inward
- Heels lifting at the bottom
- Folding chest toward the floor
- Letting the dumbbell drift from the chest
- Cutting the squat high

## Form cues

- Knee points where foot points
- Keep both feet planted
- Torso upright
- Push hips back
- Drive through whole foot

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Goblet Lateral Lunge](https://seto.fit/exercises/goblet-lateral-lunge/), [Dumbbell Front Rack Lunge](https://seto.fit/exercises/dumbbell-front-rack-lunge/)
- **No equipment**: [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/), [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)
- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Curtsy Lunge](https://seto.fit/exercises/barbell-curtsy-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Step-Up](https://seto.fit/exercises/bodyweight-step-up/) — 40% of bodyweight
- Easier: [Goblet Split Squat](https://seto.fit/exercises/goblet-split-squat/) — Beginner
- **This exercise: Goblet Side Squat — Beginner**
- Harder: [Kettlebell Lateral Lunge](https://seto.fit/exercises/kettlebell-lateral-lunge/) — Intermediate
- Harder: [Kettlebell Bulgarian Split Squat](https://seto.fit/exercises/kettlebell-bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Goblet Side Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Hip abductors 3/10, Calves 3/10.

### Which joints does the Goblet Side Squat load?

Knee: high, Hip: high, Ankle: moderate, Lower back: low. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### When should I do the Goblet Side Squat in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Goblet Side Squat?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Goblet Side Squat?

Dumbbells: Goblet Lateral Lunge, Dumbbell Front Rack Lunge. No equipment: Sliding Curtsy Lunge, Bodyweight Forward Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Barbell: Barbell Reverse Lunge, Barbell Curtsy Lunge.

### What is an easier version of the Goblet Side Squat?

Goblet Split Squat (Beginner), Bodyweight Step-Up (40% of bodyweight).

### What is a harder version of the Goblet Side Squat?

Kettlebell Lateral Lunge (Intermediate), Kettlebell Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/