Muscles worked
What the goblet squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick up the weight. Deadlift the kettlebell or dumbbell off the floor with a flat back rather than bending over to curl it up. Bring it to your chest.
- 02
Hold it high. Hold a kettlebell by the sides of the handle (the horns) with the bell under your chin, or hold a dumbbell vertically by one end with both palms cupped under the top plate. Keep it touching your chest.
- 03
Elbows down. Point your elbows down and keep them tucked in front of your ribs, not flared out to the sides.
- 04
Stance. Stand with your feet about shoulder width or a little wider, toes turned out slightly, around 15 to 30 degrees. Weight spread across your whole foot.
- 05
Brace. Take a breath into your belly and tighten your trunk as if bracing for a light punch. Stand tall with your chest up.
Step by step
How to do the goblet squat
- 01
Start down. Bend your hips and knees at the same time and sit straight down between your knees, keeping the weight pinned to your chest.
- 02
Knees out. Let your knees travel forward and out in line with your toes. Keep your whole foot on the floor, heels down.
- 03
Stay tall. Keep your chest up and your torso fairly upright. The weight in front acts as a counterbalance, so you can sit down deep without tipping backward.
- 04
Hit depth. Go down until your hip crease is below the top of your knees, or as deep as you can while your back stays neutral and your heels stay down. At the bottom your elbows sit just inside your knees, at most lightly brushing them.
- 05
Stand up. Push the floor away through your whole foot and drive up, keeping your chest rising at the same rate as your hips.
- 06
Finish tall. Stand all the way up with hips and knees straight and glutes squeezed. Breathe out at the top, then rebrace for the next rep.
Cues to say in your head
- Weight on your chest
- Elbows down and in
- Sit between your knees
- Knees over your toes
- Chest up, push the floor
- Stand tall at the top
Fix these first
Common mistakes
Holding the weight out away from your body
Keep it touching your chest the whole set. When it drifts forward it pulls your torso over and your arms tire first.
Knees caving in
Push your knees out over your toes on the way down and the way up. If they still cave, use a lighter weight.
Heels lifting
Keep your weight over your midfoot and your heels down. A slightly wider stance or a small heel lift on plates can help if your ankles are tight.
Chest dropping as you stand
Lead with your chest and stand up so your hips and shoulders rise together. Hips shooting up first turns it into a good morning.
Cutting depth short
Squat as low as you can with a neutral back. Use a box or bench as a depth target until the bottom feels familiar.
Rounding at the bottom
Stop just above the depth where your lower back starts to tuck under, and work on getting lower over time.
Stay safe
The goblet squat is one of the simplest squats to bail out of: if a rep stalls, sit back down to the bottom, or onto a box if you use one, and set the weight on the floor between your feet. Pick the weight up and put it down with a flat back, not by bending over to grab it. Stop the set if you get sharp pain in your knees, hips or back, if your grip on the weight starts to slip, or if your form breaks down, and get a coach or physical therapist to look at pain that keeps coming back.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 12 | 65–75% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 20 | 50–60% 1RM | 45 to 90 sec |
| Technique | 3 | 5 to 8 | 40–55% 1RM | 1 to 1.5 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 20 reps, 45 to 90 sec rest. Good for circuits and conditioning days. Keep every rep to full depth.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Goblet Squat questions
What muscles does the goblet squat work?
Mainly the quads and glutes, with the adductors helping out of the bottom. Your abs and back keep you upright, and your arms and shoulders hold the weight at your chest.
Is a kettlebell goblet squat different from a dumbbell goblet squat?
The movement is the same. A kettlebell is held by the horns with the bell under your chin, and a dumbbell is held vertically with your hands cupped under one end; use whichever feels easier to keep close to your chest.
What is a landmine squat?
A landmine squat is a front loaded squat where you hold the raised end of a barbell, anchored at the floor, against your chest with both hands. It is coached like a goblet squat; the anchored bar tends to feel more stable, and adding plates lets you keep progressing past your heaviest bell.
How heavy should my goblet squat be?
Start with a weight you can hold close to your chest for 10 clean reps to full depth. Add weight or reps once every rep looks the same, and move to a barbell squat when the bell gets hard to hold before your legs tire.
Is the goblet squat good for beginners?
Yes. The weight in front acts as a counterbalance, so most people find it easier to sit deep with a tall chest, which is why coaches often use it to teach the squat before a barbell.
How many sets and reps of goblet squats should I do?
Three to four sets of 8 to 12 reps works well for most people building muscle. Use lighter sets of 5 to 8 with a pause at the bottom when you are learning the lift.
Train in Protocol
Log your goblet squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.