Goblet Squat
Elbows inside knees, controlled descent, drive through mid-foot.
How to do it →Goblet Squat vs Hack Squat
Both train your quads. Here's how they differ, and when to pick each one.
Hack Squat
Stay tall against the pad, knees track over toes.
How to do it →Side by side
| Goblet Squat | Hack Squat | |
|---|---|---|
| Kit | Dumbbell | Machine |
| Main muscles | Quads, Glutes | Quads |
| Also works | Adductors, Core, Upper Back | Glutes, Adductors |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 12 kg | Around 20 kg |
How each one feels
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.
Hack Squat
- Unlock the handles and sit down slowly.
- Let your knees travel forward over your toes.
- Drive up through your whole foot, staying tall against the pad.
Watch out for: Coming off the back pad.
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.
Hack Squat: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your glutes and adductors.
- − Needs a gym, and the station might be taken at busy times.
- − Can be awkward if your knee needs looking after.
Which should you pick?
- Pick Goblet Squat if you've got the kit and want a move that's simple to load up week after week.
- Pick Hack Squat if you're new to lifting or want to push hard safely without a spotter.
- Hack Squat is the natural next step once Goblet Squat gets awkward to load (around 22 kg, holding the dumbbell and upper back give out before the legs).
- Hack Squat is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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