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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

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How to do it

  1. Hold a dumbbell vertically against the chest, elbows tucked under it.
  2. Set the feet shoulder-width with the toes turned slightly out.
  3. Sit straight down between the hips, keeping the chest tall and the heels planted.
  4. Descend until the elbows pass inside the knees, pausing for a beat.
  5. 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

GoalPrescription
Technique3 sets of 8 with a three-second pause at the bottom
Size3–4 sets of 10–15 reps
Conditioning4 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

What people ask about goblet squat

This guide covers goblet squat form, how to do goblet squats correctly, goblet squat muscles worked, goblet squat sets and reps for muscle growth, dumbbell or kettlebell quadriceps exercise and the swaps to run when a rack or bench is taken.

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