HyperBody
Exercise library · Legs

Goblet Squat.

A compound lower body exercise that improves squat mechanics, targets the quadriceps and glutes, and strengthens the core.

BeginnerDumbbells
Goblet Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps · Glutes
Secondary
Core
The play-by-play

How to do it.

  1. Step 01

    Stand with feet shoulder-width apart, toes slightly out.

  2. Step 02

    Hold a dumbbell or kettlebell vertically against your chest with both hands.

  3. Step 03

    Keep your chest up and elbows tucked in.

  4. Step 04

    Initiate the squat by pushing your hips back and bending your knees.

  5. Step 05

    Descend as deep as possible while maintaining an upright torso.

  6. Step 06

    Drive through your heels to return to the starting position, squeezing your glutes.

What separates good from great

Pro cues.

  • Use the weight as a counterbalance to help maintain an upright posture.

  • Focus on pushing your knees out to engage your glutes.

  • Keep your elbows inside your knees at the bottom of the squat.