Goblet Squat: Form, Muscles Worked, Benefits, Variations

Squatting is a basic human movement that builds strength, power, and mobility.It is one of the most fundamental movement patterns. The goblet squat is an exercise variation of squats. Goblet squats simply refer to holding a dumbbell or weight in front of your chest while squatting. This includes but is not limited to a dumbbell or kettlebell (dumbbell goblet squat or kettlebell goblet squat).

Depending on your training, you might choose one goblet squat variation over another. Let’s dive into learning more about the goblet squat and the many benefits it provides.

How to Perform a Goblet Squat

The starting position and squat pattern are the same as a traditional squat. Begin by standing with your feet just outside hip width, toes pointing slightly outward. Hold a kettlebell or dumbbell in both hands at chest height and keep the weight close to your body throughout the entire movement. Keep your core braced and look straight ahead. Descend into a squat by pushing your hips back and bending at your knees. Breathe in on the way down and out as you press back up. 

One of the biggest things to remember when performing the goblet squat is to keep your chest up the entire time. Don’t let your body dip or lean forward. Aim to get your hips parallel with your knees. In other words, squat as low as you possibly can, keeping your elbows on the inside of your legs. This helps prevent foot pronation and your knees from collapsing inwards.

During the goblet squat, keep the weight evenly distributed throughout the body. How do you ensure this takes place? First, make sure the weight is distributed evenly in your foot, mainly the heel. Press through your heels to stand back up and extend your hips forward. At the top, squeeze your glutes while extending your hips. Avoid coming up on your toes at any point during the squat.

Should you do a deep squat? Learn more: Squat Depth—How Low is Too Low?

Goblet Squat: Muscles Targeted

Performing the goblet squat is similar to any squat pattern. It becomes a full-body exercise that builds muscle mainly in the lower body and core. It also targets other muscle groups and cardio. The main muscle groups involved in the goblet squat are:

• Glutes

• Quadriceps

• Hamstrings

• Core and lower back

• Forearms

• Biceps

• Shoulders

Since you are holding the weight at the center of your chest, your core must be engaged. The abs and erector spinae must stabilize the trunk. This forces the lats and upper back muscles to also hold the weight in place. 

To keep your knees in line with your toes and glutes constantly engaged, your abductors and adductors must be active. The adductors refer to the muscles on the inside of the leg and the abductors are the muscles on the outside of the legs. The abductors help maintain squat form by pulling the legs outwards.

Benefits of the Goblet Squat

The goblet squat forces you to move through a full range of motion. This is important for novice clients who need squat corrections and assistance. Form and technique are often compromised through a forward lean and knees caving in. The goblet squat helps prevent a lot of these mistakes and builds adequate strength. Let’s dig into these benefits of the goblet squat: 

• Targets multiple muscle groups

• Improves posture

• Improves overall squat form

• Provides exercise modifications

• Improves mobility

1. Goblet Squats Target Multiple Muscle Groups

The goblet squat works all major muscle groups. This includes both lower body muscles and upper body muscles. It strengthens important muscles to prevent injury and promote muscle growth. With goblet squats being a compound exercise, you can expect clients to get stronger, but also burn body fat. 

Take your squats up a notch: Corrective Exercises for Glute Strength and Squat Performance

2. Goblet Squats Improve Posture

Loading the body with goblet squats helps target the anterior portion of the body. This includes the quads, but also posterior muscles like the back. The weight is presented in front of the body, which forces the client to maintain a strong back. This extremely upright position is required for postural alignment. It is used in many other lifts in the gym. This leads to more efficient movement and strength in exercises like the overhead squat, Zercher squat, and barbell front squat.  

3. Help Improve Overall Squat Form with Goblet Squats

Goblet squats are an effective alternative to the back squat and other squat variations. If a client is new to weightlifting or needs a modification, goblet squats are great. They help improve squat form and avoid common injuries to the lower back or knees. Goblet squats can help you as a trainer, identify and fix imbalances that might occur during squats. Having to hold weight in front of the body helps display imbalances throughout the body. 

Learn more: Can You Still Squat If You Have Bad Knees? 

4. Dumbbell or Kettlebell Goblet Squats Provide an Exercise Modification

A lot of times, goblet squats provide clients a way to train around injury. It is common to work with clients who have limitations or pre-existing injuries. Some of these might prevent them from executing certain exercises. Goblet squats offer clients a way to perform squats without having to load the back or spine. This results in less spinal compression and eases the squat movement for clients with mobility issues. Goblet squats are also used for restorative strength or for clients recovering from injuries.

Other squat variations to consider including in your home workout routine:

• Sumo squat

• Double kettlebell front squat

• Bodyweight squat

• Single-leg squat

• Back squat

5. Improve Mobility with Goblet Squats

One of the most important aspects of training is mobility, especially for the squat. Although squats are the most fundamental and natural human movement pattern, they aren’t always performed correctly. This is mainly due to mobility issues in the knee, hips, ankles, and thoracic spine. Goblet squats allow more counterbalance since the weight is in front of the body. This promotes less restriction and full range of motion. In the end, it helps lifters of all levels learn proper form.

Goblet Squats for All Clients

The goblet squat can serve as a primary exercise for beginners or expert gym-goers. They provide exercise modifications or even warm-up options. They are very simple and effective for clients to perform prior to a workout or with heavier weight during a workout. Kettlebells and dumbbells are found with ease in almost all gym settings. They don’t require a workout partner’s assistance either. 

Perfect form is hard to come by, but you want to do your best to excel at the goblet squat before progressing clients. Focus on form and technique and not just how heavy the client lifts. Ensure that their squat position is ideal. Then address core strength, hip mobility, and leg strength before progressing to a barbell squat or another lower body exercise. 

Check out the ISSA’s Glute Specialist certification. Whether it’s function, form or figure - glutes are a top priority in all training. Expand your knowledge beyond just goblet squats for glute training, but also strengthen your clients’ glutes to enhance squat form.