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Goblet Squat

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QuadricepsStrengthBeginner Difficulty 1 out of 5Dumbbell or Kettlebell~7 kcal/min

Secondary muscles: Glutes, Core

How to perform it

  1. 1Hold a dumbbell or kettlebell vertically against your chest.
  2. 2Squat down between your knees, keeping your chest upright.
  3. 3Drive through your heels to stand back up.

Form tips

  • A great teaching movement for learning squat depth and posture

Common mistakes

  • Leaning too far forward
  • Heels lifting off the ground

Variations

  • Tempo Goblet Squat
  • Goblet Squat to Box

Similar Quadriceps exercises

Barbell Back Squat

Intermediate · Barbell, Squat Rack

Front Squat

Advanced · Barbell, Squat Rack

Leg Press

Beginner · Leg Press Machine

Walking Lunge

Beginner · Bodyweight or Dumbbells

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.