Goblet Squat Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Goblet Squat Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Quadriceps, Glutes, Hamstrings

Secondary muscles

Abs, Adductors

Exercise Category

Knee-Dominant Lower Body

Goblet Squat Muscles Worked

Front

Back

MuscleSet

Quadriceps

30.8%

Glutes

23.1%

Hamstrings

23.1%

Abs

15.4%

Adductors

7.7%

Goblet Squat Overview

The goblet squat is a beginner-friendly yet highly effective squat variation performed by holding a dumbbell or kettlebell close to the chest. This front-loaded position promotes an upright torso and improves squat mechanics, making it ideal for learning proper form. It targets the quads, glutes, and core while also enhancing mobility in the hips and ankles. Goblet squats are great for warm-ups, high-rep conditioning, or hypertrophy training. They serve as a foundational tool for developing lower body strength and preparing for barbell squats.

Why Do The Goblet Squat ?

Goblet Squat is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Goblet Squat

1. Hold a dumbbell vertically at chest height. 2. Stand with feet shoulder-width apart and toes slightly out. 3. Squat down by bending knees and hips, keeping chest up. 4. Drive through heels to return to standing.

Machine Tips

N/A – use a single dumbbell or kettlebell held at chest height.

How to Progress

Add reps or sets, increase dumbbell weight, or slow the tempo for more time under tension.

PROGRAMS WITH Goblet Squat