How to do the Goblet Squat with Press Out
- Hold one dumbbell upright at your chest by the handle.
- Stand wide, toes turned out, and squat to knee level.
- At the bottom, press the dumbbell straight out twice.
- Push through your feet to stand up, keeping your hips and chest rising together.
Full technique — 8 steps
- Hold one dumbbell upright against your chest, both hands wrapped around the handle.
- Set your feet wider than your hips with your toes turned out.
- Stand tall, tighten your stomach, and keep the weight close to your torso.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Hold the bottom and press the dumbbell straight out from your chest twice, arms fully straight each time.
- Bring the dumbbell back to your chest after each press, keeping your torso upright.
- Drive through your whole foot to stand up, extending knees and hips together.
Common mistakes
- Knees collapsing inward
- Heels lifting at the bottom
- Rising out of the squat during the presses
- Stopping the press short of straight arms
- Folding chest down into squat
Form cues
- Knees point where feet point
- Push knees out
- Stay low during presses
- Stay tall through torso
- Drive through whole foot
Compared with similar variants
| Goblet Squat with Press Out | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Lower back | low | high | 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.
Weight plates
- Plate Clean and Press Harder
- Plate Clean Harder
Medicine ball
- Wall Ball Harder
Barbell
- Landmine Squat to Press Harder
- Jefferson Squat Harder
Dumbbells
- Heel Elevated Goblet Squat Easier
- Dumbbell Front Squat 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 Medicine Ball Squat with Front Raise
- This exercise Goblet Squat with Press Out
- Harder Double Kettlebell Thruster
- Harder Behind the Neck Barbell Press to Overhead Squat
Too hard for now? Start with the Medicine Ball Squat with Front Raise.
Quick answers
What muscles does the Goblet Squat with Press Out work?
Primary: Quads 9/10, Glutes 8/10. Also works: Front delts 6/10, Hip adductors 5/10, Mid chest 4/10, Triceps 4/10.
Which joints does the Goblet Squat with Press Out load?
Knee: moderate, Lower back: low, Hip: low, Shoulder: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.
When should I do the Goblet Squat with Press Out in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Goblet Squat with Press Out?
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 12–15 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Goblet Squat with Press Out?
Weight plates: Plate Clean and Press, Plate Clean. Medicine ball: Wall Ball. Barbell: Landmine Squat to Press, Jefferson Squat. Dumbbells: Heel Elevated Goblet Squat, Dumbbell Front Squat.
What is an easier version of the Goblet Squat with Press Out?
Medicine Ball Squat with Front Raise (Beginner).
What is a harder version of the Goblet Squat with Press Out?
Double Kettlebell Thruster (Intermediate), Behind the Neck Barbell Press to Overhead Squat (Advanced).
