Goblet Squat

Goblet Squat

The goblet squat is a leg strengthening exercise.  It can be used across all fitness levels and sports to develop muscle hypertrophy and strength.  This exercise can be used by everyone from beginners, athletes, lifters, and coaches. It is often used to learn the squatting technique.

This video demonstrates the technique for performing the goblet squat with a dumbbell or kettlebell.

Muscles Trained 



The goblet squat is a great exercise for strengthening the glutes and quadriceps, which are the prime movers for hip and knee extension. Set up with feet hip width apart and rotated slightly outwards. Place the dumbbell or goblet under the chin, keeping the chest up for a tall neutral spine. Keep the weight evenly distributed through the feet. Squat down until the thighs are parallel to the ground and elbows close to the knees.

Common Errors

The Goblet Squat is fairly mistake-proof, which is one thing that makes it such a great exercise.

Although, a common error in this exercise involves rising onto the toes while descending, instead of keeping the heels firmly on the ground. Another common error is knee adduction, with the knees collapsing inwards. This can demonstrate weak glutes. Keep the knees tracking in the same line as the toes are pointing. The third common error is the torso tilting forward, an indication that the ankles are too tight or the core isn’t strong enough.

Goblet Squat Benefits

If you found this article interesting you may also enjoy reading The Front Squat, Are Deep Squats Bad For Your Knees?, or Bulking Up and Gaining Strength.