Upper legs
Goblet Squat
A squat holding a dumbbell or kettlebell against your chest: the best way to learn good squat form.
Also known as: dumbbell goblet squat, kettlebell goblet squat
- Level
- Beginner
- Equipment
- Kettlebell
- Type
- Compound
How to do it
- Hold a dumbbell vertically against your chest, hands cupping the top end.
- Feet slightly wider than your hips, toes turned out a little.
- Sit down between your legs with an upright torso until your elbows brush your knees.
- Drive up through the floor.
Form cues
- The weight in front helps keep your torso upright.
- Use your elbows to push your knees out at the bottom.
- Go deep; this exercise makes it easier.
Common mistakes
- Holding the weight away from your chest: it pulls you forward.
- Knees caving in: push them out.
- Heels lifting: spread your weight across your whole foot.
Sets and reps
3-4 sets of 8-15 reps with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the goblet squat.
Kettlebell goblet squat
Held by the handle horns at chest height.
How to do it
- Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.
- Let the kettlebell hang naturally between your legs as you brace your core.
- Bend your hips and knees to squat down, keeping the kettlebell close to your body.
- Drive through your feet to stand back up to the starting position.
- Primary
- Quads
- Secondary
- Glutes
FAQ
Is it good for beginners?
It's one of the best: the weight in front corrects your posture and teaches you to stay upright.
How heavy can I go?
The limit is usually what you can hold. When it gets too light, move to barbell squats.
Does it work the glutes?
Yes, especially with good depth, along with quads and adductors.
What muscles do the goblet squat work?
They mainly work the glutes and the quads, with help from the hamstrings.
Train with Nuvana
Add the goblet squat to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
