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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
