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Goblet Squat

Load in front makes it easy to stay upright. Perfect learning squat.

BeginnerDumbbell / kettlebell3 × 10–15
Goblet Squat demonstration thumbnail — Goblet Squat – Proper Form Tutorial
Quads / glutesDumbbell / kettlebell

Goblet Squat

Demo · 6th Pillar Coaching

Verified Goblet Squat demonstration by 6th Pillar Coaching. Click to play.

How to do the Goblet Squat

  1. 1Elbows inside knees at bottom
  2. 2Chest up
  3. 3Drive through mid-foot

Benefits of the Goblet Squat

  • Builds strength and size in the quads / glutes through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services