SQUAT

Bodyweight Squat vs Goblet Squat

Both train your quads and glutes. Here's how they differ, and when to pick each one.

Bodyweight Squat

Sit back and down, chest tall, heels on the floor.

How to do it →

Goblet Squat

Elbows inside knees, controlled descent, drive through mid-foot.

How to do it →

Side by side

	Bodyweight Squat	Goblet Squat
Kit	Bodyweight	Dumbbell
Main muscles	Quads, Glutes	Quads, Glutes
Also works	Adductors, Core	Adductors, Core, Upper Back
Bench needed	No	No
One side at a time	No	No
Works at home	Yes, no kit	Gym only
Starting load	Your bodyweight	Around 12 kg

How each one feels

Bodyweight Squat

Sit your hips back and down like you're aiming for a chair.
Keep your chest up and heels on the floor.
Stand up by pushing the floor away.

Watch out for: Heels lifting.

Goblet Squat

Breathe in and brace, then sit down between your heels.
Keep your chest tall and elbows inside your knees.
Go as deep as you can with a flat back, then drive up through mid-foot.

Watch out for: Heels lifting off the floor.

Bodyweight Squat: pros and cons

+ No kit needed, so you can do it anywhere.
+ Also works your adductors and core.

− Harder to add weight in small steps as you get stronger.

Goblet Squat: pros and cons

+ Easy to progress: add a little weight or one more rep each week.
+ Also works your adductors and core.

− Around 22 kg, holding the dumbbell and upper back give out before the legs.

Which should you pick?

Pick Bodyweight Squat if you train at home, travel a lot, or want something you can do anywhere.
Pick Goblet Squat if you've got the kit and want a move that's simple to load up week after week.
Goblet Squat is the natural next step once Bodyweight Squat gets awkward to load.
Bodyweight Squat needs no kit, so it's great at home or when the gym's packed.
Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.

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