Goblet Squat
Elbows inside knees, controlled descent, drive through mid-foot.
How to do it →Goblet Squat vs Wall Sit
Both train your quads. Here's how they differ, and when to pick each one.
Wall Sit
Back flat on the wall, thighs level with the floor, breathe.
How to do it →Side by side
| Goblet Squat | Wall Sit | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Quads, Glutes | Quads |
| Also works | Adductors, Core, Upper Back | Glutes |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 12 kg | Your bodyweight |
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.
Wall Sit
- Slide down until your thighs are roughly level with the floor.
- Knees over ankles, breathe steadily and hold.
Watch out for: Hips higher than knees (too easy).
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.
Wall Sit: pros and cons
- + No kit needed, so you can do it anywhere.
- + Really focused on your quads.
- − Harder to add weight in small steps as you get stronger.
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 Wall Sit if you train at home, travel a lot, or want something you can do anywhere.
- Wall Sit 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.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
Try 7 days free