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Legs · Dumbbell
Goblet Squat
How to do the Goblet Squat with good form: step-by-step technique, the muscles it works (quads), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Quads
- Secondary
- Glutes, Abs
How to do it
- Stand with your feet slightly wider than shoulder-width apart, holding a single dumbbell vertically by one end against your chest.
- Keep your elbows tucked in close to your ribcage.
- Brace your core and push your hips back to initiate the squat.
- Squat down until your elbows touch the inside of your knees, keeping your chest proud and torso upright.
- Ensure your knees track out over your toes.
- Push through your entire foot to return to a standing position, squeezing your glutes at the top.
Coaching cues
- Hold the weight like a goblet
- Elbows inside the knees at the bottom
- Keep the chest tall
Common mistakes
- Holding the weight too far away from the body, straining the lower back
- Letting the chest collapse forward
- Not going deep enough
Equipment and setup
Dumbbell
Standing tall holding a single dumbbell vertically against the chest.
Also known as: Dumbbell Goblet Squat, Kettlebell Goblet Squat
Track your Goblet Squat in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
