# How to Do Goblet Squat

Learn how to do the Goblet Squat with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** Dumbbells

## Muscles worked

quadriceps, glutes, core

## How to do it: step by step

- Hold one dumbbell vertically at chest height, cupping the top end with both hands.
- Stand with feet slightly wider than shoulders, toes turned out.
- Keep your chest up and elbows pointing down.
- Push your hips back and squat down, letting your elbows slide between your knees.
- Lower until your elbows touch the insides of your knees or your thighs are parallel.
- Drive through your heels to stand back up.

## Tips

- The front weight acts as a counterbalance and helps you stay upright.
- Keep your knees tracking over your toes throughout the rep.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Goblet Squat work?

The Goblet Squat mainly works the quadriceps, glutes, core.

### How many reps of the Goblet Squat should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Goblet Squat good for beginners?

Yes. The Goblet Squat is beginner friendly, so start with light effort and focus on form before adding reps.