How to Do a Goblet Squat

Quads, glutes, core · Dumbbell · By Coach Melo, ISSA Certified Personal Trainer

The goblet squat is a beginner-friendly squat that trains your quads, glutes and core while teaching you to stay upright. Holding the weight at your chest counterbalances you, which makes it easier to sit down deep with good form.

Quick form cues

• Hold the dumbbell tight to your chest
• Sit down between your hips, knees tracking over toes
• Keep your chest tall and drive through your whole foot

Suggested start: 3 sets of 10 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Stand with your feet slightly wider than shoulder width and your toes turned out a little. Hold one dumbbell vertically against your chest, cupping the top end with both hands.
2. 2Brace your core and point your elbows down toward the floor.
3. 3Push your hips back and bend your knees, sitting down between your hips.
4. 4Lower until your thighs are at least parallel to the floor, keeping your chest tall and your elbows inside your knees.
5. 5Drive through your whole foot to stand up, squeezing your glutes at the top.

Common mistakes and fixes

• Heels lifting off the floor

  Shift your weight to the middle of your foot. Placing small plates under your heels can help while you build ankle mobility.

• Knees caving in

  Push your knees out in line with your toes the whole way down and up.

• Chest dropping and upper back rounding

  Keep your chest tall and the dumbbell pressed close to your breastbone.

• Cutting depth short

  Squat to at least parallel. Use a box or bench behind you as a depth target if needed.

Make it easier

Squat to a box or bench, or use a lighter dumbbell. Move to a heavier weight only when all reps look the same.

Related exercises

• Bodyweight Squat
• Walking Lunge
• Glute Bridge
• All 27 exercises