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Goblet Squat
PushCompoundHaltèresBeginner
Muscles worked
Front
Back
QuadricepsCalvesGlutesHamstringsShoulders
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 vertically against the chest with both hands. This front counterweight promotes an upright torso and a deep descent, targeting the quadriceps and glutes. Easy to learn, it is often used as an entry exercise to master the squat pattern.
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.
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