- Feels in
- Quadriceps, glutes, core
- Needed
- One dumbbell or kettlebell
Step by step
- 1Hold the dumbbell with both hands cupped under the top end and press it against your breastbone.
- 2Feet shoulder-width apart, toes turned slightly out, elbows inside your knees.
- 3Lower straight down until your elbows touch the inside of your knees.
- 4Push up and keep the dumbbell in the same spot for the whole set.
Watch for
- Elbows between the knees
- Back long, chest open
- Lower slowly, come up briskly
Common mistakes
- Letting the dumbbell sink to belly height.
- Picking a weight that is too heavy, so your upper back collapses.
Too heavy
Bodyweight squat with your arms out in front as a counterweight.
Too light
Barbell squat, or a goblet squat with a three-second lowering phase.
Injury prevention —
Keep the dumbbell close to your chest; the further it moves away from your body, the more your lower back takes over.
Frequently asked questions
Which muscles does the Goblet squat train?
Quadriceps, glutes, core
What do you need for the Goblet squat?
One dumbbell or kettlebell
What are common mistakes in the Goblet squat?
Letting the dumbbell sink to belly height. Picking a weight that is too heavy, so your upper back collapses.
What if the Goblet squat is too hard?
Bodyweight squat with your arms out in front as a counterweight.
How do you make the Goblet squat harder?
Barbell squat, or a goblet squat with a three-second lowering phase.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
← All exercises