Goblet Squats

Goblet Squats are an effective exercise that strengthens the legs, glutes and core. The exercise is ideal for learning proper squat technique, as the weight in front of the body helps keep the upper body upright and improves balance. Goblet Squats are suitable for both beginners and experienced practitioners.

Correct technique

Follow these steps to perform Goblet Squats correctly:

  1. Hold a kettlebell or dumbbell in front of your chest with both hands. Make sure the weight is kept close to the body.
  2. Stand with your feet slightly wider than hip-width apart and your toes pointing slightly outwards.
  3. Tighten your core and keep your chest upright.
  4. Lower your hips back and down into a squat until your thighs are parallel to the floor or as deep as your flexibility allows.
  5. Push through your heels to rise back to a standing position, making sure to fully extend your hips.

Video Demonstration

Watch this video for a visual guide to properly performing Goblet Squats:

Typical mistakes

Avoid these mistakes to get the most out of the exercise:

  • Crooked back: Keep the back neutral and the chest upright throughout the movement to avoid straining the lower back.
  • Knees fall in: Make sure the knees point in the same direction as the toes to protect the joints.
  • Too High Squat: Go as deep as your mobility allows to optimally activate the leg and glute muscles.

Variations and adjustments

Adapt the exercise to your level or goals with these variations:

  • Lighter version: Perform the exercise without weight to focus on technique and movement.
  • Sumo Goblet Squat: Place feet wider and focus more on inner thighs and hips.
  • Advanced: Use a heavier weight or add a pause at the bottom of the squat for extra challenge.

Reps and sets

Aim for:

  • Beginners: 3 sets of 10-12 repetitions with moderate weight.
  • Practiced: 4-5 sets of 8-10 repetitions with heavier weights for increased intensity.

Breathing

Inhale as you lower into the squat and exhale as you push up to a standing position. Correct breathing helps stabilize the core and improves power development.

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