GymPlan AIGoblet Squat
Goblet Squat is a beginner compound dumbbell exercise that mainly works your quads, with help from your calves, glutes, hamstrings and shoulders.
How to do the goblet squat
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialGoblet Squat alternatives
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What muscles does the goblet squat work?
It mainly works your quads; your calves, glutes, hamstrings and shoulders assist.
How many sets and reps of goblet squat should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the goblet squat good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.