Back to Exercise Library
BeginnerLegsDumbbellCompound

Goblet Squat

A beginner-friendly squat variation holding a dumbbell or kettlebell at chest height, promoting upright torso position.

Video DemonstrationRoyalty-free via Pexels
Goblet Squat demonstration

Visual demonstration — Goblet Squat

Muscles Worked

Quadriceps (Primary)GlutesCoreUpper Back

Step-by-Step Instructions

  1. 1Hold a dumbbell or kettlebell vertically at chest height
  2. 2Stand with feet shoulder-width apart, toes slightly out
  3. 3Squat down by pushing hips back and bending knees
  4. 4Descend until thighs are at least parallel to the floor
  5. 5Drive through your heels to return to standing

Training Recommendations

Strength
Sets4
Reps6-8
Rest2-3 min
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep elbows inside your knees at the bottom
  • Maintain an upright chest throughout
  • Use this as a warmup or teaching tool for barbell squats

Common Mistakes to Avoid

  • Leaning too far forward
  • Knees caving inward
  • Not reaching full depth

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan