Skip to content
Start free
  • Gluteus maximus
  • Dumbbell
  • Beginner

Goblet squat

The goblet squat works your quads and glutes, with your inner thighs, abs and core, and lower back helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

Log this exercise in the app

Weight, reps and records in one tap, saved even without signal.

Log this exercise

Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Dumbbell tight to your chest
  2. Tip 2Sit between your legs
  3. Tip 3Heels down

Where you should feel it

In the front of your thighs and your glutes. Holding the weight in front helps you stay upright and squat deeper.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, adductors, rectus abdominis, and spinal erectors

How to do it

  1. Hold one dumbbell vertically by the top end against your chest, elbows pointing down, feet shoulder-width apart.

  2. Brace your core and sit down between your legs, chest up, elbows passing inside your knees.

  3. Go as low as you can with a flat back and your heels down.

  4. Push the floor away to stand up, keeping the dumbbell against your chest.

Common mistakes

  • Mistake

    The dumbbell drifting off your chest and pulling your torso forward.

    How to fix it

    Keep your elbows down and the dumbbell against your chest from start to finish.

  • Mistake

    Heels lifting at the bottom.

    How to fix it

    Widen your stance a little or rest your heels on a thin plate while you build depth.

  • Mistake

    Knees closing in on the way up.

    How to fix it

    Use your elbows as a reminder: your knees stay outside them for the whole rep.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Kettlebell

    Hold the kettlebell by the sides of the handle at your chest. Same technique.

  • Dumbbells at your sides

    A dumbbell in each hand, arms straight. Lets you hold more total weight.

  • Barbell back squat

    The next step once the heaviest dumbbell feels light.

At home or with more support

  • At home: goblet squat with a backpack or jug

    Hug a weighted backpack, a water jug or a dumbbell to your chest. The movement is the same.

  • Prefer more stability? Box squat to bench

    Lightly sit on a bench at the bottom of each rep and stand up. It supports you and sets your depth.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026