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Goblet Squats: A Front-Row Seat to Better Depth

Holding a weight at the chest makes it easier to sit between your hips. It is a teaching squat and a legitimate strength exercise.

Goblet squat side view: start, squat, and return with kettlebell at chest — Goblet Squat movement illustrations

The prescription

Sets: 3 sets
Reps: 8–12 reps
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Dumbbell

Muscles. quadriceps, gluteus maximus. Also core, adductors

Starting position

Hold a dumbbell or kettlebell tight to the chest, elbows pointing down.
Stand with feet slightly wider than the hips and a comfortable toe-out.

How to move

Brace and sit the hips down between the heels.
Keep the weight close. The elbows may travel inside the knees at the bottom.
Press the floor away and stand without bouncing.
Use a full range you can repeat for every rep in the set.

Common mistakes

Holding the weight away from the body so the lower back does the balancing.
Collapsing the knees inward.
Cutting the depth short once the legs start to work.

Variations

Kettlebell goblet squat
Pause goblet squat

Progressions

Use a heavier dumbbell.
Slow the lowering to three seconds.

Regressions

Bodyweight squat
Sit-to-stand

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it