Goblet Squat
Also called dumbbell goblet squat, kettlebell goblet squat
Works Quads, Glutes, with help from Adductors, Core, Upper Back.
Set up
How to set up for the Goblet Squat
- Hold one dumbbell upright against your chest, hands cupping the top end.
- Feet just wider than hips, toes turned out a touch.
Do the rep
How to do a Goblet Squat with good form
- 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.
Common mistakes
Goblet Squat form mistakes to avoid
- Heels lifting off the floor.
- Letting the dumbbell drift away from your chest.
- Knees caving inwards on the way up.
Quick cue
Elbows inside knees, controlled descent, drive through mid-foot.
Around 22 kg, holding the dumbbell and upper back give out before the legs. That's usually the time to move on.
Not sure what weight to start with?
Gyde picks your first Goblet Squat weight and adjusts it after every session.
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Goblet Squat FAQ
What muscles does the Goblet Squat work?
Mainly your quads and glutes, with help from your adductors, core and upper back.
How many sets and reps of Goblet Squat should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Goblet Squat?
Around 12 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Goblet Squat at home?
Yes, all you need is a pair of dumbbells. No bench required.
Can I do the Goblet Squat with other equipment?
A kettlebell works just as well: hold it by the horns, close to your chest.
Is the Goblet Squat good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other quads and glutes exercises
Your Gyde sets your Goblet Squat weight and reps, and adjusts them after every session.
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