Legs
Goblet squat
The goblet squat holds one dumbbell at your chest and teaches a deep, upright squat without a barbell on your back.
- Primary
- Quads
- Secondary
- Glutes, Core
- Equipment
- Dumbbell
- Type
- compound
Why it earns a spot
The counterweight in front lets most people sit deeper and stay more upright, which makes it a good first squat and a decent warm-up for heavier ones.
How to do it
- Hold one end of a dumbbell vertically against your chest with both hands, elbows pointing down.
- Stand with your feet slightly wider than your shoulders, toes turned out a little.
- Brace your trunk and sit straight down, keeping the dumbbell tight to your chest.
- Let your elbows pass inside your knees at the bottom and pause for a beat.
- Stand back up, driving your knees out the whole way.
Common mistakes
- Letting the dumbbell drift away from your chest, which pulls you forward; keep it glued to your sternum.
- Rushing the bottom; a one-second pause builds depth and control.
- Going so light that the set never gets hard; you can usually use a surprisingly heavy dumbbell.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3 | 8-15 | 90 sec-2 min |
Add reps until you reach 15 on every set, then move up to the next dumbbell. When the dumbbell outgrows your grip, move to a barbell squat.
Swaps and alternatives
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Log every goblet squat set.
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