Kysero
Try for free

Quadriceps · Beginner

Goblet Squat

Front-loaded dumbbell squat that reinforces depth, posture, and knee tracking.

View instructionsAll exercises
Back to all exercises
Goblet Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsAbs

Equipment

Dumbbell

Sets × reps

4 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold a dumbbell close to your chest with both hands.
  2. 02Stand with your feet about shoulder-width apart and your core braced.
  3. 03Lower into a squat while keeping your chest lifted.
  4. 04Keep your knees tracking in line with your feet.
  5. 05Push through your feet to stand back up.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Foam Roller SquatRelated variationPlate SquatEasier regressionBodyweight SquatHarder progressionDumbbell Front Rack SquatHarder progressionDumbbell Goblet Squat with 2-Second HoldHarder progressionDumbbell Goblet Elevator Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLandmine SquatComparable substituteWeighted Squat WalkComparable substituteSandbag SquatComparable substituteReverse-Band Barbell Back SquatComparable substituteBelt SquatComparable substituteLeg Press Machine

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder