Goblet Squat

The Goblet Squat is a highly effective exercise that strengthens the quadriceps , glutes and core , while improving balance and mobility. By holding a dumbbell or kettlebell in front of the chest, the exercise helps promote proper squat technique and posture.

Correct Technique

Follow these steps to perform the Goblet Squat correctly:

  1. Hold a dumbbell or kettlebell close to your chest, with both hands around the weight.
  2. Stand with your feet shoulder-width apart, and let your toes point slightly outwards.
  3. Engage your core and lower yourself into a squat by bending your hips and knees while keeping your chest up.
  4. Go down until your thighs are parallel to the floor, or as deep as your mobility allows.
  5. Push through your heels to return to a standing position, making sure your back remains straight throughout the movement.

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Common Errors

Here are some common mistakes to avoid during the Goblet Squat:

  • Knees that drop in: Keep your knees in line with your toes when performing the squat.
  • Leaning forward: Keep your chest up and avoid tipping forward to protect your lower back.
  • Shallow squats: Ensure full depth with thighs parallel to the ground to maximize impact.

Modifications and Variants

To adapt the Goblet Squat to your fitness level, try these variations:

  • Beginners: Practice squats with your own body weight or use a lighter weight to build strength.
  • Advanced: Add a pause at the bottom of the squat, or increase the weight to intensify the exercise.
  • Goblet Squat with Press: Add a shoulder press at the top of each squat to engage the upper body.

Repetitions and Sets

Choose the number of repetitions based on your experience level:

  • Beginner: 3 sets of 10-12 repetitions with light to moderate weight.
  • Intermediate: 3 sets of 12-15 repetitions with moderate to heavy weight.
  • Advanced: 4 sets of 15-20 repetitions, focusing on control and depth.

Breathing technique

Maintain control with proper breathing during each squat:

  • Breathe in as you lower into the squat.
  • Exhale as you push through your heels and return to a standing position.
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