Goblet Squat
The best way to learn the squat: the weight in front keeps you upright and balanced.
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Muscles worked
How to do the goblet squat
- 1Hold one dumbbell vertically at your chest, cupping the top end.
- 2Stand with feet shoulder width, toes slightly out.
- 3Squat down between your heels, elbows inside your knees.
- 4Stand up by pushing through the whole foot.
When to pick it: Pick it to learn squatting or for leg training with just one dumbbell.
Form cues
- Elbows brush the knees
- Chest tall
- Sit between your heels
Common mistakes
- Letting the dumbbell drift away from the chest
- Rounding the back at the bottom
- Rising onto the toes
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.