Goblet Squat (How To, Muscles Worked, Benefits)

The Goblet Squat is a beginner-friendly, front-loaded squat variation that targets the legs and glutes while promoting good posture and core engagement.

Holding a dumbbell or kettlebell at chest level helps reinforce an upright torso and teaches proper squat mechanics, making it a great choice for learning the movement or adding focused strength work without a barbell.

Primary Muscles Worked: Quadriceps, Gluteus Maximus
Secondary Muscles Worked: Hamstrings, Core, Adductors
Equipment Needed: Dumbbell or Kettlebell

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How To Do Goblet Squats

Step-by-Step Instructions

1. Set-Up:
   • Stand with your feet shoulder-width apart and toes slightly turned out.
   • Hold a dumbbell or kettlebell vertically at chest height with both hands, elbows pointing down.
   • Brace your core and keep your chest lifted.
2. Execution:
   • Push your hips back and bend your knees to lower into a squat.
   • Keep the weight close to your chest and your elbows inside your knees as you descend.
   • Go as deep as your mobility allows (ideally until thighs are parallel or below), keeping your heels on the ground.
   • Drive through your heels to stand back up, squeezing your glutes at the top.
3. Tips for Proper Form:
   • Keep your back flat and chest tall—don’t let the weight pull you forward.
   • Press your knees outward as you descend to avoid caving in.
   • Use a slow, controlled motion—especially on the way down.

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Key Benefits

• Teaches proper squat depth and posture.
• Strengthens legs and glutes without loading the spine.
• Builds core stability due to front-loaded position.

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Modifications and Variations

• Easier Option:
  • Use a lighter weight or perform bodyweight only to work on depth and form.
• Harder Option:
  • Add a pause at the bottom or slow the descent (3–4 seconds down).
  • Use a heavier dumbbell or kettlebell.
  • Pair with a resistance band around the knees for extra glute activation.

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Common Mistakes

• Letting the Chest Collapse: Keep the weight close and your spine tall.
• Heels Coming Off the Ground: Keep your weight distributed through your midfoot and heel.
• Elbows Flaring Out: Let them drop between your knees to help stay upright.

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Reps and Sets Recommendations

• For Beginners: 2–3 sets of 10–12 reps with light weight.
• For Strength and Hypertrophy: 3–4 sets of 8–12 reps with moderate to heavy load.
• In Circuits: 30–45 seconds of continuous reps with good form.

Goblet Squat Alternatives

Need an alternative for Goblet Squats? Here are a couple of exercises that you may be able to use as a replacement.

Need more options? Here are my 7 favorite alternatives for Goblet Squats.

Back Squat

Goblet Squats are great as a teaching progression or as part of a circuit, but if you’re able to, Back Squats should be an integral part of your training program.

Use Goblet Squats to help learn proper form and then, when ready, progress on to either Back Squats (or Front Squats) if possible.

Dumbbell Squats

Very much like Goblet Squats, Dumbbell Squats are a great movement to use in both circuits or as a teaching exercise.

Instead of holding a single kettlebell, hold a dumbbell in each hand with elbows high and dumbbells resting on top of the shoulders.

Exercises to Superset with Goblet Squats

Looking to turn your sets into a superset?

Here are a couple of exercises that work well when paired up with Goblet Squats:

Push-Ups

Why: Push-Ups work the upper body muscles, providing a balanced workout by targeting a different muscle group than the Goblet Squat, which primarily focuses on the lower body.

Russian Twists

Why: Russian Twists help in working the oblique muscles, promoting a stronger core which is essential in performing Goblet Squats with proper form.

Want more ideas? Here are my 10 favorite exercises to superset with Goblet Squats.

More Links and Info

If you’d like to see more exercises to strengthen the legs, make sure to check out the Lower Body Strength section of the Exercise Library.

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