How To Do Goblet Squat

Goblet Squat Exercise

Goblet squat is a great exercise for working the quads, hamstrings, and glute muscles.

This exercise is also good for improving the strength of your lower back as it’ll come into play to help you push upwards as you execute the movement.

The goblet squat is an excellent alternative to regular barbell squats, so if you don’t have the equipment available, try goblet squats.

Do this towards the start of your workout program when you are feeling fresh and have the most total body power.

This move will also call into play your upper body as you hold the dumbbell in position.

Goblet Squat How To

  • Get into a standing position with the feet about hip width apart, toes pointed slightly outward.  Hold a dumbbell with both hands in front of your upper chest, hands facing upwards underneath the top of the dumbbell.
  • Keeping the back upright, slowly bend the knees as you lower yourself down into the squat position. Aim to go until at least parallel, if not slightly below.  Note that you can take a wider stance if this will help you go lower.
  • Pause at the bottom of the exercise and then press straight back up to complete the rep.
  • Lower until the hands are almost at the starting position and then reverse directions and press forward again to complete the next rep.
  • Continue until all reps are completed.

Form and Technique

When doing this exercise, make sure to keep the head looking forward, never downward, which would place greater strain on the neck.

This would also cause your entire bodyweight to shift forward, making it harder to execute the exercise.

Variations:   Barbell Squat, Dumbbell Squat

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Goblet Squat