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.

Use this exercise in a plan

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

Open the Plan Builder