Goblet Squat
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Quadriceps
Secondary muscle groups
Gluteus Maximus, Adductors, Trunk
Movement pattern
Bilateral Squat
Training goal
Technique
Sport
General Athletic Development
Overview
Purpose. A dumbbell or kettlebell held at the chest teaches an upright, well-braced squat pattern.
How it fits the system. A beginner-level bilateral squat entry in the Strength section, programmed to develop technique. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Quadriceps
Secondary muscles
Gluteus Maximus, Adductors, Trunk
Movement pattern
Bilateral Squat
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Hold a dumbbell vertically or a kettlebell by the horns at chest height.
- Stand with the feet shoulder width apart, toes slightly out.
- Brace the trunk and sit straight down between the hips.
- Descend until the elbows track inside the knees.
- Drive the floor away to stand tall.
Coaching Cues
- Keep the weight tight to the sternum.
- Spread the floor with the feet.
- Stay tall through the chest.
Common Mistakes
- Letting the load drift away from the body.
- Rising with the hips first.
- Heels lifting off the floor.
Progressions & Regressions
Progressions
Front squat or barbell back squat.
Regressions
Bodyweight box squat.
When to Use It
When to use
In warm-ups, beginner programmes and as a squat pattern refresher.
When not to use
Rarely contraindicated; reduce range if knee pain occurs.
Programming
3 to 4 sets of 8 to 12 reps with a controlled tempo.
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