Legs · Dumbbell or kettlebell
Goblet squat: form, depth and sets
Holding the weight in front forces an upright torso, which is why the goblet squat teaches squat depth faster than any coaching cue.
Muscles worked: Quadriceps, Gluteus maximus, Adductors, Core
How to do it
- Hold a dumbbell vertically against the chest, elbows tucked under it.
- Set the feet shoulder-width with the toes turned slightly out.
- Sit straight down between the hips, keeping the chest tall and the heels planted.
- Descend until the elbows pass inside the knees, pausing for a beat.
- Drive the floor away to stand, finishing with the glutes squeezed.
Mistakes to avoid
- Letting the dumbbell drift away from the chest, which pulls the torso forward.
- Cutting depth short when a two-count pause would fix mobility over a few weeks.
- Heels lifting — widen the stance slightly or elevate the heels while ankles improve.
Sets and reps
| Goal | Prescription |
|---|---|
| Technique | 3 sets of 8 with a three-second pause at the bottom |
| Size | 3–4 sets of 10–15 reps |
| Conditioning | 4 rounds of 15 reps paired with a carry |
Swaps and alternatives
- Front squat — Heavier loading in the same upright position.
- Back squat — Maximum load once the pattern is grooved.
- Split squat — Single-leg work when the low back needs a break.
Common questions
Keep training
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