Exercises › Goblet squat

Goblet squat

Hold one dumbbell vertically against your chest and squat between your knees, keeping your chest tall. The front-loaded weight helps you stay upright.

StrengthDumbbellsDifficulty 1 of 3

Two-panel demonstration of the goblet squat, showing the start and finish positions — Start and finish positions

How to do it

Hold one dumbbell vertically against your chest and squat between your knees, keeping your chest tall. The front-loaded weight helps you stay upright.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
hamstrings
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No dumbbells? Swap it out

Bodyweight squatno equipment · difficulty 1/3
Wall sitno equipment · difficulty 1/3

Other options in this pattern

Kettlebell goblet squatkettlebells · difficulty 1/3
Barbell back squatbarbell · difficulty 3/3
Leg pressmachines · difficulty 1/3
Dumbbell front squatdumbbells · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2