Goblet Squat
The goblet squat is a movement that primarily trains the quads and glutes, with the core and upper back assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Quads And Glutes
- Secondary muscles
- core and upper back
- Muscle group
- legs
- Equipment
- dumbbells
- Movement pattern
- Squat
- Difficulty
- Beginner
- Also searched as
- dumbbell goblet squat, goblet squats, kettlebell goblet squat
Complete goblet squat guides
- Proper formGoblet Squat: Proper Form, Step by StepGoblet squat proper form: step-by-step setup, execution cues, breathing, tempo, and common mistakes with clear fixes — a safe, practical guide to squatting well.
- Muscles workedGoblet Squat: Muscles Worked and Best AlternativesWhich muscles does the goblet squat work, where it belongs in a program, and 4 solid alternatives (when to pick each by equipment, injury, or plateau).
- Sets and repsHow Many Sets and Reps for the Goblet Squat (by goal, with progression rules)Clear, evidence-consensus set/rep ranges for goblet squats by goal (strength, hypertrophy, endurance), how to progress week-to-week, and when to add weight vs reps.
- Common mistakesThe Most Common Goblet Squat Mistakes (and How to Fix Them)Fix the most common goblet squat mistakes—knees caving, heels rising, shallow depth, rounded chest, bad grip—why they happen, what they cost, and one concrete fix per error.
- At-home alternativesGoblet Squat Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the goblet squat using bodyweight, dumbbells, or bands. What each option keeps, what it loses, and when to head to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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