Legs · Dumbbell · Compound · Beginner
Goblet Squat
A squat done holding one dumbbell or kettlebell against your chest. The weight in front counterbalances you, so it is easier to sit deep with an upright torso, which is why coaches often teach it before the barbell squat.
How to do it
- Hold a dumbbell vertically by one end, or a kettlebell by the horns, tight against your chest with elbows pointing down.
- Stand with feet about shoulder width, toes turned out slightly, and brace.
- Sit straight down between your legs, knees pushing out over your toes, chest up.
- Go as deep as you can with a flat back and heels down (often until your elbows touch the inside of your knees), then drive through the midfoot to stand.
Cues
Short phrases to think during a set.
- “Keep the weight pinned to your chest.”
- “Sit down between your knees.”
- “Knees out over the toes.”
Common mistakes
- Letting the weight drift away from the chest, which tips you forward. Hug it to your sternum for the whole set.
- Rounding the back to get lower. Only go as deep as you can with your chest up; depth improves with practice.
- Heels lifting. Keep weight on the midfoot, try a slightly wider stance, and work on ankle mobility.
The short version
The goblet squat is commonly credited to strength coach Dan John, who used it to teach squatting to people who struggled with the barbell version. The weight held at the chest pulls you into an upright position, and you can set it down at any time, so there's no rack, spotter or safety pins to worry about. The limit is load: once your grip and upper back give out before your legs, the usual next step is barbell squats, with goblet squats kept for warm-ups, high-rep work or loosening up the hips with a pause at the bottom.
Why people do it
- Easy to learn. The front load helps you sit deep with an upright torso.
- Needs one dumbbell or kettlebell; no rack, barbell or spotter.
- A paused rep at the bottom, prying the knees out with the elbows, is a common hip and ankle mobility drill.
- Good for high-rep quad and glute work even after you've moved to barbell squats.
Drawbacks
- Load is capped by what you can hold at your chest, and gyms run out of heavy dumbbells.
- On heavier sets the arms, grip and upper back tire before the legs.
- Getting a heavy dumbbell up to your chest is awkward and becomes its own hurdle.
Sources
- Bret Contreras: A Set of Goblet Squats per Day Keeps the Doctor Away · Bret Contreras
- Physical Culture Study: The History of the Goblet Squat · Physical Culture Study
- Goblet Squat: How To Use It To Move Better, To Become Stronger, and When Not To Use It At All · StrongFirst
Questions
Is the goblet squat good for beginners?+
Yes. It's one of the most common first squats coaches teach, because the counterweight makes good depth and an upright torso easier.
Goblet squat or barbell squat?+
Start with goblet squats to learn the pattern. When you can handle more than you can comfortably hold at your chest, add barbell squats for heavier loading, and keep goblet squats as an accessory.
Can goblet squats build muscle?+
Yes, as long as the sets are hard. Beginners and intermediates can grow on them for a long time; stronger lifters usually need a barbell to load the legs enough.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Variations
Other quad exercises
- Front Squat · Barbell
- Front Squat (Clean Grip) · Barbell
- Front Squats With Two Kettlebells · Kettlebell
- Hack Squat · Machine
- Hang Clean · Barbell
- Hang Clean - Below the Knees · Barbell
Written for this site from the sources listed above. Last reviewed October 20, 2026. How this site is put together · Report a mistake