What muscles does a goblet squat work?

The goblet squat mainly works the quads, glutes, with help from the abs.

How many sets and reps of the goblet squat should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Goblet squat: how to do it with proper form

Works the quads, glutes. Equipment: Dumbbell / kettlebell. Level: beginner.

Also called: dumbbell goblet squat, kettlebell squat.

Goblet squat, start position — Fig. 1 — Start

Goblet squat, end position — Fig. 2 — End

Step by step

01Hold weight at chest, feet shoulder-width.
02Sit down between your hips; let your knees travel forward in line with your toes.
03Drive up through mid-foot.

Common mistake

Heels lifting off the floor.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateRomanian deadlift →

Goblet squat FAQ

What muscles does a goblet squat work?: The goblet squat mainly works the quads, glutes, with help from the abs.
How many sets and reps of the goblet squat should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common goblet squat mistake?: Heels lifting off the floor.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.