Squat · Coached in Recomp

Goblet box squat

The goblet box squat is a beginner squat exercise for your quads and glutes, using dumbbells and flat bench.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings, Shoulders
Equipment
Dumbbells, Flat bench
Level
Beginner
Goblet box squat, starting position
Start
Goblet box squat, end position
Finish

Setup

Place a bench behind you. Hold a dumbbell against your chest, feet shoulder-width.

How to do it

  1. Sit back and down until you lightly touch the bench.
  2. Don't relax onto it: pause, stay braced.
  3. Stand up through your whole foot.

Coaching cues

  • Touch the box, don't flop onto it.
  • Shins stay fairly vertical, which is easier on the knees.

Common mistakes

  • Dropping onto the bench.
  • Rocking forward to stand up.

Safety

A good choice for sore knees: the box limits depth and keeps the shins upright.

Make it easier or harder

EasierBodyweight squat HarderGoblet squat

Alternatives to the goblet box squat

Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet squat Dumbbells Barbell hip thrust Barbell, Flat bench