Goblet Squat

Goblet Squat

 goblet squat

The goblet squat is a great exercise.  It can be used across all fitness levels and sports to develop muscle hypertrophy and strength. In this video we show you how to perform this highly effective exercise. This exercise can be used by everyone from beginners, athletes, lifters, and coaches. It is often used to learn the squatting technique.

Here we will demonstrate the technique performing the goblet squat with a dumbbell or kettle bell.

Muscles Trained 


  • Gluteus Maximus
  • Semimembranosus
  • Semitendinosus
  • Bicep Femoris
  • Vastus Lateralis
  • Vastus Intermedius
  • Vastus Medialis
  • Rectus Femoris


    • Adductors
    • Hip Flexors
    • Calves
    • Abdominals

Today we will do the goblet squat which is a great exercise strengthening the glutes and quadriceps, which are the prime movers for hip and knee extension.

We have Ryan here today, so we are going to get him to set up with his feet hip width apart and rotate slightly outwards. The dumbbell or goblet will be placed under his chin, with his chest out for a tall neutral spine and he is going to keep his weight in his heels.

The aim to this exercise is to go down until your thighs are parallel to the ground and elbows close to the knees.

Common Error

One common error which is seen with this exercise is getting up onto the toes on the way down, with the heels not staying 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. So Ryan is going to perform one good rep to finish, weight through the heels, activate the glutes, that’s how it’s done.


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