Goblet squat
A dumbbell or kettlebell squat held at the chest — great for learning the pattern.
What it is
A squat performed holding a single dumbbell or kettlebell vertically against your chest. The front-loaded, easy-to-learn position encourages an upright torso and good depth, making it ideal for beginners and for higher-rep leg work.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Adductors, Core, Upper back.
How to perform it
- Hold a dumbbell or kettlebell close to your chest with both hands, elbows tucked down.
- Stand with feet about shoulder-width, toes turned out slightly, and brace your core.
- Squat straight down between your legs, keeping your chest up and heels planted, until your thighs are at least parallel.
- Drive up through the whole foot to standing, keeping the weight tight to your chest.
Common form faults
- Letting the weight drift away from the chest, pulling you forward. Keep the dumbbell pinned against your body and elbows down throughout.
- Heels lifting as you descend. Keep weight mid-foot and work on ankle mobility; a slight heel elevation can help while you learn.
Programming
An excellent teaching tool and higher-rep leg builder. Load is limited by what you can hold at the chest, so it's usually programmed 8–15+ reps rather than for maximal strength.
Plan your training
Variations & substitutions
Frequently asked questions
- Are goblet squats good for beginners?
- Yes — holding the weight at the chest naturally counterbalances you into a more upright, controlled squat, which makes it one of the best ways to learn the pattern before progressing to a barbell.
- Can I build muscle with just goblet squats?
- For a while, yes, especially as a newer trainee. Eventually the load you can hold at your chest becomes the limit, at which point a back squat, front squat or leg press lets you keep progressing.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: