Goblet Squat
Quads, glutes and core1 dumbbell
The goblet squat is a squat held with one dumbbell at your chest. It trains quads, glutes and core, and it is one of the easiest squats to learn at home.
How to do the Goblet Squat
- Hold one dumbbell upright at your chest with both hands cupped under the top end.
- Set your feet a little wider than shoulder width, toes turned out slightly.
- Sit down between your knees, chest tall, elbows inside your knees at the bottom.
- Push through the whole foot to stand and finish with your hips and knees locked out.
Common mistakes
- Your knees cave in. Push your knees out in line with your toes and sit between them.
- Your heels lift off the floor. Widen your stance a little or squat only as deep as you can keep your heels down.
- Your chest folds forward. Keep the dumbbell tight to your chest and think about getting your elbows between your knees.
With a bench or without
With a bench: sit back until you lightly touch it, then stand. It gives you a depth target without letting you relax on it.
Without a bench: squat to a depth where your heels stay down and your back stays flat, ideally thighs parallel to the floor.
Easier and harder versions
Easier: Use a lighter dumbbell, or squat down to a box or bench.
Harder: Add a two second pause at the bottom or lower for three seconds. Reppy uses a 3-0-1 tempo on leg day.