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EXERCISE PDF

Goblet Squat

A two-leg squat with a dumbbell held upright near your chest. Train the thighs and glutes while controlling the front load.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Goblet Squat: English PDF page 1 of 2
Goblet Squat: English PDF page 1 of 2
Goblet Squat: English PDF page 2 of 2
Goblet Squat: English PDF page 2 of 2

Review the movement

Left to right: hold at your chest → lower your hips → push through the floor to stand
Left to right: hold at your chest → lower your hips → push through the floor to stand

Muscles used

Main muscles

  • Quadriceps
  • Gluteus maximus

Assisting & stabilizing muscles

  • Adductors and hamstrings (assist movement)
  • Core, hip stabilizers, upper back and forearms (stabilize and hold the load)

How to perform

  1. Stand hip- to shoulder-width with toes slightly out. Cup the underside of a fixed dumbbell upper head with both hands and hold it vertically at your chest.
  2. Brace, inhale and bend hips and knees. Keep your whole foot down and let knees follow the toes.
  3. Stop at a depth that preserves heel contact and a neutral spine, without bouncing.
  4. Press through the whole foot and exhale to stand, keeping the weight close without leaning back.

Cautions

  • Reduce load or depth if knees collapse, heels lift, your chest drops or your back rounds.
  • Stop a movement that causes pain and reassess the load or range.
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