Goblet squat: How to Do It, Muscles Worked

Step by step

Hold one dumbbell against your chest, elbows down.
Sit down between your knees, chest tall.
Push through your feet and stand up.

What you should feel

Your thighs and glutes working, with your core keeping you upright; your lower back and knees should not hurt.

Common mistake

Chest dropping forward; hug the weight close and keep your eyes ahead.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Abs Inner thighs Upper back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Pause squatQuads, Glutes

Questions

What muscles does the goblet squat work?

Goblet squat mainly works your quads and glutes. It also helps your abs, inner thighs, and upper back.

Can I do the goblet squat at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the goblet squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Goblet squat