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

1. Hold one dumbbell vertically at chest height, cupping the top end with both hands.
2. Stand with feet slightly wider than shoulders, toes turned out.
3. Keep your chest up and elbows pointing down.
4. Push your hips back and squat down, letting your elbows slide between your knees.
5. Lower until your elbows touch the insides of your knees or your thighs are parallel.
6. 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.