Goblet Squat: how to do it right
In short: The goblet squat targets the quads by loading them heavily in a lengthened position, thighs below parallel, with a dumbbell or kettlebell held against your sternum.
How to do it, step by step
- 1Hold the weight tight against your sternum, elbows tucked, feet shoulder-width apart, toes turned out slightly.
- 2Go down by pushing your knees outward, torso upright, until you pass below parallel if your mobility allows.
- 3Go for the full range at the bottom, without rounding your lower back or lifting your heels.
- 4Brake the descent over 2 to 3 seconds, with no bounce or jerk in the low position.
- 5Come back up by driving hard through your heels, without straightening your torso before your legs.
The mistake to avoid
Don't lift your heels or lean your torso forward.
Other common mistakes
- Heels lifting off at the bottom: keep the weight spread over your whole foot or raise your heels slightly to preserve range.
- Relaxed free-fall descent: brake over 2 to 3 seconds to really load the stretched zone.
- Torso tipping forward: keep the weight high against your sternum and your gaze ahead to stay vertical.
- Knees caving inward: actively push them outward in line with your toes.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
Quadriceps (rectus femoris, vastus medialis, lateralis and intermedius) as the prime mover of knee extension. Gluteus maximus assists hip extension. Adductors, spinal erectors and deep abs stabilize the upright trunk imposed by the front load.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Forward Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Dumbbell Goblet Squat ›
- Kettlebell Goblet Squat ›
- Depth Jump ›
Frequently asked questions
How do I do this exercise?
Hold the weight tight against your sternum, elbows tucked, feet shoulder-width apart, toes turned out slightly. Go down by pushing your knees outward, torso upright, until you pass below parallel. Brake the descent then come back up by driving hard through your heels, without straightening your torso before your legs.
How far down should I go?
Go below parallel, thighs below horizontal if your mobility allows it. It's at the bottom, when the quad is the most stretched, that tension is highest: that's where the muscle grows. Aim for the full range that you control, without rounding your lower back or lifting your heels, and with no bounce at the bottom.
I don't feel anything, is that normal?
You should feel your quads burning, especially at the bottom and on the way up. Slow the descent and hold for a fraction of a second in the deep low position: that's where it works. If your ankle limits you, put a small raise under your heels, you'll go lower and load the stretched quad better.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with no bounce or jerk in the low position, then come back up firmly but under control. It's the braking on the stretch that does the work, not the speed on the way back.
How should I breathe?
Breathe in and hold the air before going down, brace your abs as if you were about to take a punch. Keep this lock through the whole descent and the start of the ascent, it's what protects your back with the front load. Breathe out once past the hard point.