Muscles worked
Glutes, quads, inner thighs, core.
Why goblet squats works
Holding the weight at your chest acts as a natural counterbalance, which tends to pull your torso into a more upright position and encourages your hips to sit down between your knees rather than back and away — that's why coaches often use it to teach squat mechanics before moving to a barbell.
How to do goblet squats
- Hold a dumbbell, kettlebell, or any weight against your chest.
- Stand with feet shoulder-width apart, toes slightly out.
- Push your hips back and squat down between your feet.
- Keep your chest tall and elbows inside your knees.
- Drive up through your heels to stand.
Form tips
- Hold the weight close to your chest the whole time.
- Keep your back flat and chest up.
- Sit your hips down, not just back.
Common mistakes
- Rounding the back.
- Letting the weight drift away from the body.
- Not squatting deep enough.
Who should modify or avoid this
If wrist or forearm discomfort makes holding a weight at your chest uncomfortable, try cradling it lower against your torso, or use a sandbag/backpack instead of a dumbbell. The same knee-pain guidance as bodyweight squats applies — reduce depth and load before stopping altogether.
Sets and reps
3–4 sets of 10–12 reps. Increase the weight gradually as it gets easy.
Variations & progressions
- Easier: lighter weight or bodyweight.
- Harder: pause at the bottom or go heavier.
- Try a goblet squat to a box.
Looking for a full routine? Try our beginner bodyweight workout.