Goblet Squat
How to do it
Starting position
- Stand with your feet shoulder-width apart and point your toes slightly outward.
- Hold one end of the dumbbell with both hands and rest it lightly under your chin.
- Brace your core and look forward.
Movement
- Push your hips back and slowly bend your knees to squat down.
- Lower down until your thighs are parallel to the ground.
- Push into the floor with your entire foot to return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Keep the dumbbell tight against your chest
- Keep your chest up and squat deep
- Point your elbows toward the inside of your knees
Cautions
- Rounding your back creates a risk of spinal injury, so keep it straight.
- If your knees cave inward, it strains the joints, so be careful.
- Letting the dumbbells drift away from the body
- Leaning the upper body forward
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Abs |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
16 similar exercises
Representative exercise: Goblet Squat
- Dumbbell Elevated Heel Goblet Squat
- Kettlebell Goblet Squat
- Medicine Ball Goblet Squat
- Bodyweight Pulse Goblet Squat
- Dumbbell Elevated Heel Goblet Squat (VERSION 2)
- Bodyweight Paused Goblet Squat
- Clock Goblet Squat
- Elevated Goblet Squat
- Bosu Ball Goblet Squat
- Dumbbell Banded Goblet Squat
- Dumbbell Bosu Ball Goblet Squat
- Dumbbell Goblet Squat (2 sec Hold)
- Cable Goblet Squat
- Kettlebell Goblet Squat Mobility
- Kettlebell Elevated Heel Goblet Squat
- Kettlebell Goblet Pulse Squat
Exercise GuideDoes the dumbbell drift away from your body?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the dumbbell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Front SquatHarderElevated Goblet SquatHarderLeg PressSimilar exerciseMachine Squat (Plate Loaded)Similar exerciseBodyweight SquatSimilar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.