How to do the Goblet Side Squat
- Wide stance, one dumbbell held vertically at your chest.
- Sit toward one side, bending that knee, other leg straight.
- Drive back to the centre through your whole foot.
- Alternate sides each rep.
Full technique — 7 steps
- Stand with your feet about twice shoulder width apart, toes turned out slightly.
- Hold one dumbbell vertically against your chest with both hands under the top end.
- Tighten your stomach and keep your torso upright.
- Shift your weight to one side, bending that knee and pushing your hips back while the other leg straightens.
- Lower until your hips are low over the bent leg, keeping both feet flat on the floor.
- Keep the bent knee pointing where that foot points.
- 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
Compared with similar variants
| Goblet Side Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | high | high | high | moderate |
| Hip | high | moderate | low | high |
| Equipment | Dumbbells, Kettlebell | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Goblet Lateral Lunge Harder
- Dumbbell Front Rack Lunge Harder
No equipment
- Sliding Curtsy Lunge Harder
- Bodyweight Forward Lunge Same level
Weight plates
- Bodyweight Deficit Reverse Lunge Harder
- Plate Forward Lunge Easier
Barbell
- Barbell Reverse Lunge Harder
- Barbell Curtsy Lunge Harder
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
- Easier Goblet Split Squat
- This exercise Goblet Side Squat
- Harder Kettlebell Lateral Lunge
- Harder Kettlebell Bulgarian Split Squat
Too hard for now? Start with the Goblet Split Squat.
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).
