Goblet Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Hold the dumbbell vertically close to your chest, gripping the upper head with both hands.
• Set your feet slightly wider than shoulder-width and brace your core.
• Descend by pushing your hips back and bending your knees, keeping your elbows inside your knees.
• Drive through the heels to return to the starting position, keeping the torso upright throughout.

Common mistakes

• Holding the dumbbell too far away from the body, which strains the lower back and shoulders.
• Allowing the knees to collapse inward during the descent or ascent.
• Lifting the heels off the floor, which shifts the load excessively onto the toes and knees.

Frequently asked questions

How deep should I go in a goblet squat?

Squat down until your thighs are at least parallel to the floor, provided you can maintain a flat back.

Is the goblet squat a good alternative to the barbell back squat?

Yes, it is excellent for teaching proper squat mechanics and reduces spinal loading compared to a back squat.

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