Goblet Squat.

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.

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.

Questions, answered.

What is the Goblet Squat?

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

What muscles does the Goblet Squat work?

The Goblet Squat primarily works your quadriceps and glutes. It also recruits your core as secondary movers.

What equipment do I need for the Goblet Squat?

You need dumbbells to perform the Goblet Squat.

How many sets and reps should I do for the Goblet Squat?

A typical prescription for the Goblet Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Goblet Squat good for beginners?

Yes. The Goblet Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.