Goblet Squat
Quick answer
The Goblet Squat mainly works the quadriceps, with help from the abs, obliques and glutes. Squat holding a dumbbell against your chest, ideal for learning good bottom-position posture. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Hold a dumbbell vertically against your chest, elbows pointing down.
- Set your feet a little wider than shoulder-width, toes slightly turned out.
- Descend keeping your torso upright, until your elbows brush the inside of your knees.
- Stand back up by pushing through your heels and midfoot.
Muscles worked
MainSecondary
- Quadriceps
- Glutes
- Core
Common mistakes
- Don't let the dumbbell drift away from your body.
- Keep your knees tracking over your toes.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Goblet Squat work?
Mainly the quadriceps. It also works the abs, obliques and glutes.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Goblet Squat good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
