Lower body · Quads

Goblet squat

How to do the goblet squat with a dumbbell or kettlebell: stance, depth, common mistakes and why it is ideal for beginners before the barbell squat.

The goblet squat is done holding a dumbbell or kettlebell in front of your chest, like a goblet. That front-loaded weight acts as a counterbalance: it helps you keep your torso upright and sit deep, which is why it is the most recommended way to learn to squat before moving to the barbell.

Muscles worked

The quads are the main movers. The glutes and adductors work more the deeper you squat. Your abs and upper back hold the weight in front of your body.

How to do it

1. Hold a dumbbell vertically by one end, or a kettlebell by the horns, at chest height with your elbows pointing down.
2. Feet shoulder-width apart or slightly wider, toes turned slightly out.
3. Descend by pushing your hips back and down, knees tracking over your toes.
4. Go down until your elbows brush the inside of your knees, chest up.
5. Stand up by pushing the floor with your whole foot.

Common mistakes

• Letting the weight drift away from your chest, which tips your torso forward.
• Knees caving in on the way up.
• Heels lifting off the floor.
• Rounding your back at the bottom.

Variations and progression

Once the heaviest dumbbell you can hold comfortably is no longer enough, it is time to move to the barbell back squat. You can also add a 2-second pause at the bottom for control. It works well for 8–15 reps.

Precautions

It loads the ankle, knee and hip, but the back much less than the barbell squat. If your ankle mobility is limited, rest your heels on a small plate.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Leg extension · Knee extension
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.