Goblet Squat
Muscles worked
Instructions
- 1Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- 2Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- 3At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
About Goblet Squat
The goblet squat is performed holding a dumbbell or kettlebell vertically against the chest with both hands. This front counterweight naturally promotes an upright torso and a deep descent, making it one of the best exercises for learning the squat movement. It targets the quads and glutes, with the core assisting. Descend between the heels, knees tracking over the feet, until the thighs pass horizontal if your mobility allows, then rise by pushing into the floor. Simple, safe and needing no rack, it often serves as an entry exercise before moving to the bar.
check_circleBenefits
- check_circleTeaches good squat posture through the front counterweight
- check_circleTargets quadriceps and glutes with accessible loading
- check_circleImproves hip and ankle mobility at depth
lightbulbExecution tips
- lightbulbHold the dumbbell tight against the sternum with elbows tucked
- lightbulbLower slowly while keeping the heels planted
- lightbulbTrack the knees in line with the toes
- lightbulbKeep the back straight and gaze forward
warningCommon mistakes
- warningLetting the dumbbell drift away from the chest
- warningRounding the upper back under the weight
- warningLifting the heels during the descent
- warningNot squatting deep enough for fear of losing balance
helpFrequently asked questions
Is the goblet squat good for beginners?expand_more
Yes, it is one of the best learning squats: the front counterweight naturally guides good technique.
What weight should I start with?expand_more
Begin with a light dumbbell (6-10 kg) to master the range of motion, then increase gradually as you get comfortable.
Goblet squat or barbell squat?expand_more
The goblet squat is perfect for learning technique and training light to moderate; the barbell squat lets you load far heavier for strength and mass. Start with the goblet, then move to the bar once the load becomes limiting.
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