Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All quads exercisesQuads · Home

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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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