About this exercise
The goblet squat builds the quadriceps and improves squat mechanics by holding a single dumbbell at your chest, which keeps the torso upright and encourages good depth.
Goblet squat
Step by step instructions, muscle activation and variants for the Goblet squat.
EasyQuadriceps
How to Perform
- Hold a single dumbbell vertically against your chest with both hands cupping the top
- Stand with your feet slightly wider than shoulder-width, toes turned out a little
- Brace your core and keep your chest up
- Lower into a squat by pushing your hips back and bending your knees
- Descend until your thighs are at least parallel to the floor
- Drive through your heels to stand back up and repeat
Muscle Activation
Primary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Goblet squat
The Goblet squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.