Goblet Squat
- Primary muscle group
- Quads
- Equipment
- Dumbbells
- Movement type
- Compound
- Where
- Home or gym
How to do Goblet Squat
Setup
Hold a dumbbell vertically by one end at chest height, elbows pointed down. Stand with feet slightly wider than shoulder-width, toes turned out 15-30 degrees.
How to do it
- Keep the dumbbell close to your chest throughout the entire movement
- Push your knees out in line with your toes as you descend
- Lower until your elbows touch the inside of your knees or hips drop below knee level
- Drive through your full foot to stand, keeping your torso upright
- Squeeze your glutes at the top of each rep
Watch out for
- Letting the weight pull you forward instead of maintaining an upright chest
- Knees caving inward during the descent or ascent
- Not squatting deep enough or stopping before elbows reach knees
How FlexFit programs Goblet Squat
Goblet Squat is a quads movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.