How to do the goblet squat

Muscles worked

Step by step

1. Hold a dumbbell vertically at your chest, elbows under the weight.
2. Stand feet shoulder-width, toes turned out slightly.
3. Brace and sit down between your heels.
4. Let elbows track inside the knees at the bottom.
5. Drive through the whole foot to stand.

Coaching cues

• Chest proud, weight close.
• Knees follow toes.
• Whole foot stays down.

Common mistakes and fixes

• Heels lifting. Fix: Limit depth or put small plates under the heels while mobility improves.
• Weight drifting away from the chest. Fix: Keep elbows down and the bell glued to you.
• Knees caving. Fix: Push knees out over the toes.

Make it easier (regressions)

• Chair squat (see squat basics)
• Bodyweight squat to a box

Make it harder (progressions)

• Heavier goblet squat
• Pause at the bottom for 2 s
• Front squat with a barbell

Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.

Questions people ask

Is the goblet squat good for beginners?

Yes. The front load helps you stay upright and learn depth.

How heavy?

Start with a weight you can lift for 12 with 3 reps to spare.

Sources

1. U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
3. NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.

Education only. Not medical advice. Confirm with your clinician.

Keep learning

• Squat basics
• Knee-friendly training
• Beginner full-body program