How to do the Goblet Squat
- Hold one dumbbell vertically close to your chest.
- Send your knees in the direction of your toes as you descend.
- Stand up through the middle of both feet.
Common mistakes
- Holding the dumbbell far from your chest.
- Lifting your heels to reach a deeper position.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Dumbbell Front Squat · Dumbbells
- Bodyweight Squat · Bodyweight
- Resistance Band Squat · Resistance bands
Frequently asked questions
What muscles does the Goblet Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Goblet Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Goblet Squat?
Compare the setup and equipment for these alternatives: Dumbbell Front Squat, Bodyweight Squat, Resistance Band Squat.