Goblet Squat
A squat holding a dumbbell or kettlebell at chest height. The front load makes it easy to stay upright, so it is the go-to beginner squat for quads and glutes.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a dumbbell vertically by one end (or a kettlebell by the horns) against your chest. Stand with feet slightly wider than shoulder width, toes turned slightly out.
Brace your core and keep the weight tight to your chest.
Sit down between your heels, pushing your knees out in line with your toes.
Lower until your elbows are near the inside of your knees or as deep as you can keep a neutral spine.
Drive through your whole foot to stand back up.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Elbows inside the knees
Chest tall
Sit between your heels
Common mistakes
Letting the weight pull you forward
Knees caving in
Rising onto the toes
Safety notes
Keep the weight pinned to your chest so it cannot swing.
Only squat as deep as you can keep your back neutral.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.