Goblet squat
Dumbbell or kettlebell against your chest, elbows inside the knees.
Muscles worked · Primary
QuadsGlutes
Secondary
AbsUpper back
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Hold a dumbbell vertically or a kettlebell against your chest with both hands.
- Stand with feet shoulder-width apart or slightly wider.
- Lower with your chest up until your elbows are between your knees.
- Drive through your whole foot to stand up.
Common mistakes
- Letting the dumbbell drift away from your chest.
- Letting your knees cave in.
- Lifting your heels.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Goblet squat, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.