# Sissy Bench Goblet Squat

A goblet squat done on a sissy squat bench, with your lower legs held between the rollers and one dumbbell at your chest. Your knees travel forward against the shin rollers as you lower until your thighs are about parallel to the floor. Trains the quads, with the glutes and adductors assisting.

- Beginner · Compound
- Equipment: Dumbbells, Sissy Squat Bench
- HD video: https://media.seto.fit/exercises/dumbbell-supported-sissy-squat/video/male.mp4
- HTML: https://seto.fit/exercises/sissy-bench-goblet-squat/

## Muscles worked

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

## How to do the Sissy Bench Goblet Squat

1. Stand on the bench, lower legs between the rollers.
2. Hold one dumbbell vertically at your chest with both hands.
3. Let your knees travel forward against the rollers until your thighs are about parallel.
4. Push through your feet to stand up, keeping your hips and chest rising together.

### Full technique — 8 steps

1. Stand on the base of the sissy squat bench with feet hip-width apart and flat.
2. Set your lower legs between the rear roller and the front shin rollers.
3. Hold one dumbbell vertically at your chest with both hands under the top end, elbows pointing down.
4. Tighten your stomach and keep your torso tall.
5. Bend your knees and hips together, letting your knees travel forward against the shin rollers.
6. Lower until your thighs are about parallel to the floor, keeping your heels down.
7. Drive through your whole foot to stand up, extending knees and hips together.
8. Finish tall with the dumbbell still at your chest before starting the next rep.

## Common mistakes

- Heels lifting at the bottom
- Cutting the squat high
- Knees collapsing inward
- Folding chest toward the floor
- Bouncing out of the bottom

## Form cues

- Keep whole foot planted
- Stay tall through torso
- Drive through whole foot
- Knees point where feet point
- Keep dumbbell at chest

## How much to do

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

- **No equipment**: [Stability Ball Wall Squat](https://seto.fit/exercises/stability-ball-wall-squat/), [Bodyweight Squat](https://seto.fit/exercises/bodyweight-squat/)
- **Barbell**: [Feet Together Barbell Squat](https://seto.fit/exercises/feet-together-barbell-squat/), [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)
- **Resistance bands**: [Resistance Band Sumo Squat](https://seto.fit/exercises/resistance-band-sumo-squat/), [Resistance Band Squat](https://seto.fit/exercises/resistance-band-squat/)

## 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: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/) — Beginner
- **This exercise: Sissy Bench Goblet Squat — Beginner**
- Harder: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/) — Beginner
- Harder: [Deficit Sumo Squat](https://seto.fit/exercises/deficit-sumo-squat/) — Intermediate

## Quick answers

### What muscles does the Sissy Bench Goblet Squat work?

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

### Which joints does the Sissy Bench Goblet Squat load?

Knee: moderate, Lower back: low, Hip: low, Ankle: low. Knee — lighter options: Goblet Squat, Kettlebell Goblet Squat, Bodyweight Overhead Squat.

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

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Sissy Bench Goblet Squat?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 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 Sissy Bench Goblet Squat?

No equipment: Stability Ball Wall Squat, Bodyweight Squat. Barbell: Feet Together Barbell Squat, Barbell Quarter Squat. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat. Resistance bands: Resistance Band Sumo Squat, Resistance Band Squat.

### What is an easier version of the Sissy Bench Goblet Squat?

Horizontal Leg Press (Beginner).

### What is a harder version of the Sissy Bench Goblet Squat?

Dumbbell Squat (Beginner), Deficit Sumo Squat (Intermediate).

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

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