Goblet squat
A squat holding one dumbbell at the chest, a forgiving way to learn depth and an upright torso.
- Muscle group: Legs
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Dumbbell goblet squat
How to do it
- Hold one dumbbell vertically against your chest with elbows pointing down.
- Sit down between your knees, keeping the chest tall and the whole foot grounded.
- Push the floor away to stand.
Common mistakes
- Letting the weight pull you forward onto your toes.
- Knees collapsing inward on the way up.
Alternatives
Watch a video demonstration on YouTube
“Goblet Squat [How To]” by Le Sweat (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Home dumbbell conditioning3 days a week
- Glutes & legs focus3 days a week
- Busy week: 2 days2 days a week
- Arms focus (home, dumbbells)3 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (home, dumbbells)3 days a week
- Legs focus (home, dumbbells)3 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.