Squat · Coached in Recomp

Goblet squat

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

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

Setup

Hold one dumbbell vertically against your chest, both hands cupping the top end. Feet shoulder-width, toes slightly out.

How to do it

  1. Breathe in and brace.
  2. Sit down between your heels, elbows inside your knees.
  3. Pause briefly at the bottom.
  4. Stand up, pushing the floor away, and breathe out at the top.

Coaching cues

  • Keep the dumbbell touching your chest.
  • Elbows brush the inside of your knees.
  • Sit down, not back.

Common mistakes

  • Letting the dumbbell drift away from the chest.
  • Heels lifting.

Make it easier or harder

EasierGoblet box squat HarderBarbell back squat

Alternatives to the goblet squat

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