How to do the Sissy Bench Goblet Squat
- Stand on the bench, lower legs between the rollers.
- Hold one dumbbell vertically at your chest with both hands.
- Let your knees travel forward against the rollers until your thighs are about parallel.
- Push through your feet to stand up, keeping your hips and chest rising together.
Full technique — 8 steps
- Stand on the base of the sissy squat bench with feet hip-width apart and flat.
- Set your lower legs between the rear roller and the front shin rollers.
- Hold one dumbbell vertically at your chest with both hands under the top end, elbows pointing down.
- Tighten your stomach and keep your torso tall.
- Bend your knees and hips together, letting your knees travel forward against the shin rollers.
- Lower until your thighs are about parallel to the floor, keeping your heels down.
- Drive through your whole foot to stand up, extending knees and hips together.
- 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
Compared with similar variants
| Sissy Bench 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, Sissy Squat Bench | 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.
No equipment
- Stability Ball Wall Squat Easier
- Bodyweight Squat Same level
Barbell
- Feet Together Barbell Squat Harder
- Barbell Quarter Squat Harder
Kettlebell
- Kettlebell Squat Harder
- Kettlebell Deficit Sumo Squat Harder
Resistance bands
- Resistance Band Sumo Squat Same level
- Resistance Band Squat Same level
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
- This exercise Sissy Bench Goblet Squat
- Harder Dumbbell Squat
- Harder Deficit Sumo Squat
Too hard for now? Start with the Horizontal Leg Press.
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).
