Goblet Squat: How-to, Tips & More
The Goblet Squat is a beginner compound exercise for your quads. You do it with dumbbell. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and core, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Core
Secondary
How to do the Goblet Squat
- Hold one dumbbell upright against your chest.
- Stand with your feet a bit wider than your hips, toes slightly out.
- Squat down between your knees, keeping your chest up.
- Drive up to stand.
Goblet Squat tips
- Let your elbows brush the inside of your knees at the bottom.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbell
Type
Compound
Goblet Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Goblet Squat work?
The Goblet Squat mainly works your quads, with help from your glutes and core.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Goblet Squat good for beginners?
Yes. The Goblet Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Goblet Squat?
You need dumbbell.
Add Goblet Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon