Slow goblet squat (3 s down): How to Do It, Muscles Worked

Step by step

Hold a dumbbell at your chest, brace your core.
Lower for a slow count of three.
Stand up smoothly with no bounce.

What you should feel

Your thighs burning more as you lower slowly; your knees and lower back should not hurt.

Common mistake

Dropping fast at the end; count out loud to keep the pace.

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 slow goblet squat (3 s down) work?

Slow goblet squat (3 s down) mainly works your quads and glutes. It also helps your abs, inner thighs, and upper back.

Can I do the slow goblet squat (3 s down) at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the slow goblet squat (3 s down)?

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

Slow goblet squat (3 s down)