Goblet Squat

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, HamstringsAbdominalsAbductorsAdductorsMiddle Back
Equipment Dumbbell
Emphasis Compound
Type Squat

Goblet Squat Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Feet are roughly shoulder-width with your toes pointed out slightly.
  • Push your knees out and 'screw' your feet into the floor
    • This creates torque in your hips.
  • Grab a DB or KB and hold in a front rack position. 
  • Your back is flat with your core and glutes tight.
    • Ignore the notion to arch your back, this is false.
  • Push your hips back slightly and descend into the bottom position. 
    • Keep your chest up throughout the movement.
  • Don't be afraid to let your knee track in front of your toe with the Goblet Squat.
  • At your end range of motion, stand up. 
  • Squeeze your glutes at the top.


  • Keep the DB/KB close to your body. 
  • Maintain a neutral spine throughout the exercise, never arching or rounding your back.
  • Don't 'drop' into the bottom, feel like you are pulling yourself into the bottom position.
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