Legs · Quads · Dumbbell
Goblet Squat
The goblet squat is a squat holding one dumbbell or kettlebell against the chest. The weight in front keeps the torso upright and helps you sit deep, which makes it the best way to learn the squat and a solid leg exercise on its own.
How to
Dumbbell- 1 Hold a dumbbell at the chest with both hands.
- 2 Squat down between the knees, chest up.
- 3 Drive back up to standing.
Tips
- A good way to learn the squat: the weight in front keeps the chest up.
- Push the knees out with the elbows at the bottom.
- When the heaviest dumbbell gets easy, move to a barbell squat.
Common mistakes
- Letting the dumbbell pull the torso forward.
- Rising onto the toes.
- Stopping high above parallel.
Muscles worked
Main
- Quads
- Glutes
Also working
- Adductors
- Upper back and abs, which hold the weight
Breathing and bracing
Breathe in and brace before each rep, and breathe out as you stand.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1.5–2 min rest
- Learning the squat
- 3 sets of 8–10 slow reps with a pause at the bottom
Setup
- 1 Hold a dumbbell upright by the top plate, or a kettlebell by the horns, against the chest.
- 2 Stand with the feet a little wider than the shoulders, toes turned out.
- 3 Keep the elbows pointing down under the weight.
Technique in detail
- Sit down between the heels, keeping the chest up.
- At the bottom, let the elbows move inside the knees and nudge the knees out.
- Go as deep as you can with the heels down and the back neutral.
- Stand up through the whole foot.
- Keep the weight close to the chest the whole time.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
When should I move to barbell squats?
When the heaviest dumbbell you can hold at the chest gets easy for 10–12 reps, or your upper body tires before your legs.
Dumbbell or kettlebell?
Either. A kettlebell held by the horns is a little more comfortable; dumbbells come in smaller weight steps.
Why do my heels lift?
Widen the stance a little, turn the toes out more, or put small plates under the heels while your ankle mobility improves.
Log it in Volu(me)
Add Goblet Squat to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.