What Is a Goblet Squat?
Benefits
- What are the benefits of goblet squats?
How to Perform
- How do you perform goblet squats?
Variations
- What are the variations to goblet squats?

The goblet squat is one of the most effective exercises to build lower body strength. It also works on the upper body and the core. It engages and helps tone the muscles of the core, back, forearms, and to an extent, the shoulders and upper back.

The goblet squat is one of the most effective exercises to build lower body strength. It also works on the upper body and the core. The goblet squat is a lower body exercise in which you hold a dumbbell or kettlebell with both hands in front of your chest. Then, you squat while holding the dumbbell. Your elbows should come between your knees. A standard dumbbell squat is slightly different. You hold a dumbbell in each hand and place them down at your sides.

Goblet squats

Goblet squats are simple to learn, don’t require much space, are great for people at any level of fitness and have several benefits. There is a lesser risk of back injury with goblet squats compared to traditional squats.

Goblet squats should be combined with other strengthening exercises, cardio and a healthy diet to see results. You should avoid the exercise if you have pain, discomfort or injury. Pregnant women should consult with a doctor before going for this exercise.

The goblet squat works all the major muscle groups of the lower body, including the quadriceps, glutes, hamstrings and calves. It also helps strengthen the shoulders, biceps, forearms and abdominal muscles.

What are the benefits of goblet squats?

The goblet squat works all the major muscle groups of the lower body. It helps strengthen the muscles, prevents injury and aids fat loss from the lower body and belly. It engages and helps tone the muscles of the core, back, forearms, and to an extent, the shoulders and upper back. This makes goblet squats a total body exercise. The goblet squat helps improve your squat form and posture.

How do you perform goblet squats?

It is important to perform dumbbell squats correctly and maintain the correct form of the exercise for it to be effective. You may consult with a physical trainer on how to perform goblet squats. You may start with a lightweight dumbbell and gradually increase the weight of the dumbbells. The steps to perform a goblet squat are as follows

Hold the dumbbell with both of your hands underneath the top of the weight. Hold the dumbbell against your chest and keep it in contact with your chest throughout the entire movement.

Inhale and get into a squat position with your torso upright. Tighten or engage your core. Exhale as you stand up straight.

It is important to keep your torso upright and make sure your knees don’t give way. You can do four to five sets of 12 to 15 repetitions of exercise three to five times a week, along with other exercises. You may increase or decrease the number of repetitions based on your fitness level.

What are the variations to goblet squats?

There are some variations you can try based on your fitness level and comfort.

Kettlebell goblet squat: This involves using a kettlebell instead of a dumbbell in a goblet squat.
Goblet shooter squat: This involves adding a rotation or lunge at the bottom, making the exercise more challenging.