Goblet Squat

How to Perform the Goblet Squat

1. Hold a dumbbell vertically by cupping the top end with both hands at chest height, close to your body. Your elbows should point down.
2. Stand with your feet slightly wider than shoulder-width apart with toes turned out about 15-30 degrees.
3. Brace your core and keep your chest up tall throughout the movement.
4. Initiate the squat by simultaneously pushing your hips back and bending your knees.
5. Lower yourself as deep as your mobility allows — ideally until your elbows touch the inside of your knees.
6. Drive through your full foot to stand back up, squeezing your glutes at the top.
7. Keep the dumbbell close to your chest throughout and do not let it drift forward.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Teaches proper squat mechanics with a self-correcting front load
• ✓Builds lower body strength for beginners with minimal equipment
• ✓Develops core stability from the front-loaded position
• ✓Improves squat depth and mobility over time

Pro Tips

• ●Use the goblet squat as a warm-up for heavier barbell squats or as a teaching tool for proper squat form.
• ●A kettlebell works just as well as a dumbbell — hold it by the horns at chest height.
• ●Add a pause at the bottom of each rep to build strength out of the hole and improve mobility.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the goblet squat in workout programs and training advice.