Legs · Compound

Goblet Squat

A squat holding a weight at the chest that teaches good depth and posture.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Core, Adductors
EQUIPMENT
Dumbbell, Kettlebell
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a dumbbell or kettlebell vertically against the chest.

  2. Stand with feet slightly wider than hips, toes turned out a little.

  3. Squat down between the knees, keeping the chest tall.

  4. Stand up by pushing through the whole foot.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Goblet Squat work?

The main muscle is Quads. It also works Glutes, Core, Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Goblet Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Goblet Squat?

These train the same muscles: Barbell Back Squat, Front Squat, Bodyweight Squat.