Goblet Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Deltoid
• Erector Spinae
• Rectus Abdominis
• Biceps

Equipment

• Dumbbells or Kettlebell

Technique

1. Hold a dumbbell vertically by one end, or a kettlebell by the horns, against your chest.
2. Set your feet a bit outside shoulder width, toes turned out.
3. Squat down between your heels, keeping the weight close and the chest up.
4. Let your elbows brush the inside of your knees at the bottom, then stand up.

Cues

• Keep the weight glued to the chest.
• Push the knees out with the elbows at the bottom.
• Stay upright; the front load makes it easy.

Common mistakes

• Letting the weight drift away from the body.
• Rounding the upper back.
• Heels lifting off the floor.

Variations

• Wide-Stance Goblet Squat

Alternatives

• Barbell Back Squat
• Barbell Front Squat
• Dumbbell Squat