- Target Muscles: Quads, Glutes, Hamstrings, Core, Shoulders, Arms, Hands
- Who it’s for: Beginners, Powerlifters, Bodybuilders, Athletes
The goblet squat is a variation of the traditional squat that adds more upper body and core activation. You can also get more depth to work those glutes, and it’s easier for beginners.
Plus, for more advanced lifters seeking size, it targets your quads more than other squat variations like the landmine squat. Finally, the goblet squat improves your back squat form, so you can bust new PRs.
As a strength and conditioning coach, I like that it’s a simple movement that incorporates squatting while holding a source of resistance in front of your body. I use it with many of my clients, and I’ll share how I would program it now.
Here’s what you’ll learn:
- How to do the goblet squat
- Common mistakes with the goblet squat
- How to add goblet squats to your workout
- Muscles used during a goblet squat
- Variations to the goblet squat
Table of Contents
How To Do Goblet Squats
Here is the step-by-step guide to performing the goblet squat.
- Start by choosing a suitable dumbbell or kettlebell based on your fitness goals.
- Position yourself to ensure there's enough space to perform the exercise safely.
- Put the weight on a bench or box so you don’t waste energy picking up the weight from the ground.
- Hold the weight close to your chest, like a goblet. The top of the weight should face the ceiling, and your elbows should be underneath the dumbbell.
- Get into a squat stance. Goblet squat foot placement should be slightly wider than shoulder-width with toes pointed outward.
- Lower your body by bending at the hips and knees simultaneously.
- Aim for a squat depth while keeping your back straight and tall.
- Squat back up and reach a fully upright position.
- Repeat the number of reps desired in the working set
Programming Tip: For most individuals, I would prescribe 3 sets of 10 reps as this will restrict you from lifting too heavy of weight, and you get multiple chances to practice the goblet squat.
Pro Tip: If you struggle to perform the goblet squat correctly, try doing it before a wall to force your hips to move backward instead.
Looking to make your squat stronger? Check out the top exercises to improve your squat strength for a better performance!
Common Mistakes Doing The Goblet Squat
The main mistakes when performing the goblet squat are:
Letting the Arms Fall Forward
It is very important to avoid letting the arms fall too far forward. When you let the weight fall forward, this takes you away from your center of gravity and can make the exercise much more difficult and potentially dangerous.
Incorrectly Holding the Dumbbell
The goal is to let the top end of the dumbbell rest on your palms. You do not need to grip or hold onto the weight. As the weight gets heavier, this can become dangerous because you might drop the dumbbell on yourself or someone around you, and you can potentially damage the equipment.
Maintaining Your Posture
It can be difficult to pick up a dumbbell and get situated all by yourself, especially if you pick up the weight directly from the ground. This could cause you to start losing your posture and falling forward. It can be difficult to hold the weight up, but it can also become uncomfortable for the wrists, as they have to bend back to support the weight.
Keep the weight in front of your chest and torso upright, and handle the weight into a deep squat with an optimal range of motion.
The front squat is kind of like the goblet squat. Want to learn more alternatives to the front squat? Check out our article that discusses the top variations to the front squat exercise.
How To Add The Goblet Squat To Your Workout
| Sample Leg Day Workout | ||
|---|---|---|
| Goblet Squats | 3 sets of 10 reps | |
| DB Walking Lunges | 3 sets of 12 steps | |
| Dumbbell RDLs | 3 sets of 10 reps | |
| Seated Leg Curls | 2 sets of 15 reps | |
| Leg Extensions | 3 sets of 20 reps | |
Goblet squats are a simple exercise that can be integrated into any lower-body workout. The biggest difference with programming goblet squats has to do with your goals, which will be highlighted below:
Building Size: Program goblet squats for 3-5 sets of 10-12 reps to build size. Goblet squat hypertrophy requires you to train with a high intensity. However, I wouldn’t recommend working to failure. If trained to fail, this compound movement might be unsafe and could cause injury.
Building Strength: Program heavy goblet squats for 3-5 sets of 5-8 reps to build strength. The lower rep ranges will help you overload this movement more successfully.
Muscles Worked During The Goblet Squat
The goblet squat primarily works similar muscles as the back squat: the quadriceps, hamstrings, and gluteus maximus.
- Quadriceps (front of thigh): During the goblet squat, the quadriceps are heavily engaged to straighten the knee, contributing to the upward phase of the movement.
- Gluteus Maximus (butt): The gluteus maximus is actively involved in the upward phase of the goblet squat, aiding in hip extension.
- Hamstrings (back of thigh): The hamstrings, located at the back of the thigh, are a group of muscles that flex the knee joint and extend the hip joint. The hamstrings are engaged during the descending phase of the goblet squat to help control the lowering of the body.
Other secondary muscles associated with the goblet squat are the core muscles, like the transverse abdominis, rectus abdominis, and spinal erectors. Plus, your shoulders, arms, and hands as you grip the weight.
Goblet Squat Variations
When considering variations for the goblet squat, you should consider equipment availability, safety, and goals. Not every person has the same ability and setup, so considering these variables is key to variation choice. Some variations to the goblet squat are:
Landmine Squat
The landmine (or lumberjack) squat is similar to the goblet squat but will require a barbell and landmine attachment. Like a goblet squat, this can be a slightly awkward exercise since you need to lift the weight to the starting position.
For the starting position, you must cup the end of the barbell sleeve in your hands (very similar to the goblet position). I recommend either having a spotter or a box next to you so that you can safely put the weight back down. This is a great variation for someone who might not have access to a dumbbell or kettlebell.
Goblet Box Squat
The goblet box squat (similar to high box squat) is a great choice for anyone who needs to learn how to hinge their hips better with the goblet squat. Some people believe that you drop your hips straight down with a squat. However, with a proper squat, you must hinge your hips to better recruit all leg muscles.
All you need to do for the goblet box squat is to use a box or bench set to your ideal depth. Then, focus on moving your hips downward and backward to rest on the box and stand up afterward.
Goblet Split Squat
The goblet split squat (similar to ATG or Bulgarian split squats) is a variation to the goblet squat, requiring the lifter to split their stance and work one leg at a time. This is a great movement for those looking for a unilateral variation to build single leg strength for improving performance and injury prevention.
To do the goblet split squat, split your stance with one leg in the front, one in the back. Drop to depth, but make sure your front leg stays vertical from your ankle to knee joint.
Front Squat
If you don’t have access to a dumbbell or kettlebell, the front squat is an alternative to the goblet squat that provides a similar stimulus. This movement is great for those who don’t have access to specific equipment or perhaps want to overload their squatting mechanics far beyond what they can hold with a dumbbell. This would be preferred instead of a back squat.
To do the front squat, you can hold a barbell in the rack or cross-arm position. Then, you squat to depth while holding onto the barbell in front and maintaining good posture and a tall spine.
Not sure if the front squat is for you? Check out our article about the front squat versus the goblet squat and how they compare!
Wall-Facing Goblet Squat
If you are a beginner and still trying to improve your squat form, use the wall-facing goblet squat to help place the load better onto your heels for proper squatting mechanics. This could be a great variation for those who have lower back pain and need better recruitment of the correct lower body muscle groups.
How to perform the wall facing goblet squat is simple. Go towards a wall, stand about hip width and 2-3 inches from the wall. As you begin to squat facing the wall, you will begin to hinge your hips backward to be in a better squat position for better muscular recruitment.
What type of squat is the hardest? Check out our article about the hardest squat variations you can do in training!
FAQs
Do goblet squats work hamstrings?
The hamstrings are challenged during the goblet squat. The hamstrings are engaged during the descending phase of the goblet squat to help control the lowering of the body as they oppose the quadriceps, the leg extensors of the goblet squat.
Are goblet squats good?
Goblet squats are good for anyone’s fitness. They are a great exercise to help those improve their squatting mechanics. This movement forces a counterbalance between the weight and the squatting mechanics, making the lifter train with better posture and ability.
Are goblet squats good for hypertrophy?
Goblet squats help with hypertrophy training as they are a multi-joint movement that recruits multiple muscle groups at the same time. The more muscle groups integrated, the more exhausted the anatomy becomes which can trigger better growth and development in training.
About The Author
Jace Fuchs has his MS in kinesiology and sports performance and is currently in the process of getting his Ph.D. in exercise and sports science. Jace has worked within the fitness industry for the better part of a decade now, and before his time in fitness, served in the US Army Infantry. When not writing for Powerlifting Techniques, Jace works as a content developer for the National Academy of Sports Medicine (NASM) and as a part-time exercise science professor. Outside of work, Jace is an avid powerlifter and strength-training enthusiast.
