How to do the Goblet Squat
- Hold a dumbbell close to your chest, elbows pointing downward comfortably.
- Stand with your feet about shoulder width apart, toes slightly turned out.
- Bend your knees and hips together, sitting straight down with your torso upright.
- Push back up to a standing position, keeping the weight near your chest.
- Ensure your heels stay grounded throughout the entire movement.
Full technique — 8 steps
- Hold a dumbbell or kettlebell tight against your chest with elbows angled down.
- Set your feet around shoulder width apart with toes turned out as needed.
- Stand tall, tighten your stomach, and keep the weight close to your torso.
- Break at the hips and knees together, sitting down between your legs.
- 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.
- Drive through your whole foot to stand up, extending knees and hips together.
- Finish tall with the weight still pinned to your chest.
Common mistakes
- Letting the weight drift forward
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Folding chest down into squat
- Stopping well above usable depth
Form cues
- Hold weight against chest
- Sit between your heels
- Knees point where feet point
- Keep whole foot planted
- Elbows point down
Compared with similar variants
| Goblet Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | 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.
Cable machine
- Cable Squat Same level
Barbell
- Barbell Front Squat Harder
- Barbell Pause Squat Harder
Machine
- Single Leg Press Easier
- Smith Machine Squat Same level
Resistance bands
- Resistance Band Squat Easier
- Resistance Band Sumo Squat Easier
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 Leg Press
- This exercise Goblet Squat
- Harder Hack Squat (Machine)
- Harder Barbell Back Squat
Too hard for now? Start with the Leg Press.
In ready-made workouts
- Beginner full-body workout B45 min · Gym
- Full-body dumbbell workout40 min · Home, dumbbells
- Dumbbell leg workout40 min · Home, dumbbells
- 20-minute dumbbell workout20 min · Home, dumbbells
Quick answers
What muscles does the Goblet Squat work?
Primary: Quads 9/10. Also works: Glutes 7/10, Abs 5/10.
Which joints does the Goblet Squat load?
Knee: moderate, Lower back: low, Hip: low, Ankle: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.
When should I do the Goblet Squat in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Goblet Squat?
Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 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 Squat?
Cable machine: Cable Squat. Barbell: Barbell Front Squat, Barbell Pause Squat. Machine: Single Leg Press, Smith Machine Squat. Resistance bands: Resistance Band Squat, Resistance Band Sumo Squat.
What is an easier version of the Goblet Squat?
Leg Press (Beginner).
What is a harder version of the Goblet Squat?
Hack Squat (Machine) (Intermediate), Barbell Back Squat (Intermediate).
