Alternatives
- Tempo Goblet Squat (3-0-3-1)
- Deficit Squat
- Heel-Elevated Squat
Summary
The goblet squat is a weighted squat variation that helps reinforce good squat form while building strength in the quads and glutes. Holding the weight in front of the chest encourages a more upright posture.
Benefits of the Goblet Squat
- Builds quad and glute strength
- Improves squat mechanics and posture
- Encourages core engagement
- Suitable for beginners to advanced lifters
- Easy to scale with heavier or lighter weights
Goblet Squat Muscles Worked
- Primary: Quadriceps
- Secondary: Glutes, Hamstrings, Core
Instructions
- Hold a dumbbell or kettlebell at your chest with both hands
- Stand with feet slightly wider than hip-width
- Brace your core and lower into a squat, keeping the chest upright
- Lower until thighs are parallel or below
- Press through the heels to return to standing
- Keep knees tracking in line with toes
- Repeat for the desired number of reps
Common Mistakes
- Letting elbows drop and weight fall forward
- Rounding the upper back
- Lifting heels off the floor
- Not squatting deep enough for activation
- Holding the weight too far from the chest