Goblet squat
Also called: dumbbell goblet squat, kettlebell goblet squat
Hold one dumbbell at your chest and squat. The easiest loaded squat to learn.
Bottom: quads, glutes working.
Main: quads, glutes Also: core, upper back
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Band squat instead.
Bodyweight: no dumbbells? Do Bodyweight squat instead.
- Main muscles
- quads, glutes
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Squat
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
- Knee sleeves are optional. They keep knees warm and feel supportive, but don't fix pain or bad form.
Key cues
- Hold the dumbbell against your chest, elbows pointing down.
- Sit between your heels.
- Keep your chest tall the whole time.
How to do it
- Hold one end of a dumbbell with both hands at chest height.
- Stand with feet about shoulder-width, toes turned out a little.
- Breathe in and sit down until your elbows are near your knees.
- Push through your whole foot to stand up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Dumbbell drifts away from the chest | Keep it touching your chest; it pulls you forward otherwise. |
| Rounding at the bottom | Only go as low as you can with a flat back. |
Stop if
Stop if you feel sharp or pinching pain in your knees, hips or lower back, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: knee pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Goblet squat |
| Dumbbells only | Goblet squat |
| Home with bands | Band squat |
| Bodyweight | Bodyweight squat |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.