Goblet Squat
A front-loaded squat holding one weight at your chest — the friendliest way to load the squat pattern with an upright torso.
Also called: kb goblet squat, dumbbell goblet squat
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Hold a dumbbell or kettlebell vertically against your chest with both hands, elbows tucked. Feet shoulder-width, toes turned out slightly.
How to do the Goblet Squat
- Sit down between your heels, not back onto them — keep the torso tall.
- Push the knees out in line with your toes.
- Go as deep as you can while keeping heels down and chest up — elbows brushing inside the knees is the classic depth check.
- Drive up through the whole foot, squeezing the glutes at the top.
Goblet Squat muscles worked
The Goblet Squat works the quads, glutes and core.
Common Goblet Squat mistakes
- Letting the weight drift away from the chest (turns it into an arm exercise and tips you forward).
- Heels lifting — usually a sign of going too deep too soon or tight ankles.
- Knees collapsing inward on the way up.
Scale it
Easier: Squat to a box or bench, or drop the weight and do bodyweight squats.
Harder: Heavier weight, a slow 3-second lowering phase, or a 2-second pause at the bottom.
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.