Goblet Squat
beginner Compound
Primary Quads
Secondary
Glutes Core
Equipment
dumbbell kettlebell
Table of Contents
Hold a dumbbell or kettlebell at chest height, cupping the top end. Stand with feet slightly wider than shoulder width, toes slightly out. Squat down between your knees, keeping your chest up and elbows inside your knees. Drive up through your full foot.
Pro Tips
- Use your elbows to push your knees out at the bottom
- Excellent for learning squat depth and proper mechanics
- A great joint-friendly alternative to barbell squats
Variations & alternatives
Useful tools
Programs that use this exercise
Learn more
Track Goblet Squat in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
