What Is a Goblet Squat?

woman performing Goblet Squat with kettlebell

Squats are one of the most efficient exercises to boost your lower body.

There are dozens of squat variations including the Dumbbell Squat, Front Squat, and Goblet Squat.

So, what is a Goblet Squat? The Goblet Squat is an efficient lower-body exercise. It’s commonly performed with a dumbbell or kettlebell. You hold the piece with both hands in front of the chest. Goblet Squats are perfect to teach the ideal squatting technique. Like with any other type of squats, the Goblet Squat helps to build body strength and endurance.

There’s even more about the exercise. Here’s a detailed overview of how to do the Goblet Squat properly.

Goblet Squat Form

The Goblet Squat is easy to learn. Such a squat variation is beneficial for beginner and pro athletes. Grab some free weights and add this exercise to your fitness routine. Choose some light weight to manage to perform a smoother rep. So, how to do a Goblet Squat?

Goblet Squats can be performed with a dumbbell, kettlebell, or a medicine ball. Let’s use the kettlebell. Set the weight in front of your body. Stand with your feet shoulder-width apart with toes slightly outward.

Take the kettlebell with both hands holding it with the handle. Lift your hands and place the weight under your chin. If using a dumbbell, hold it vertically with your hands grasping the top of the weight. So the item is in front of your chest. That’s your starting position.

Get to the squat position with your legs bent at the knees. Keep your weight on the heels. There’s a 90-degree angle with a knee bent. Your elbows touch your knees. Make sure your lower back and hips are hinged backward. Your knees don’t go over the toe line.

When doing the Goblet Squat, brace your core. Your back is upright throughout the movement. Squeeze your glutes when standing up with the ball. Drive the heels into the floor. Extend your hips and knees to stand up. Get back to the start position. Do 10-12 reps per set.

how to Goblet Squat chart

Goblet Squat Common Mistakes

Poorly performed training affects your results. Make sure you know how to do a Goblet Squat with a proper form. We just shed some light on how to perform the exercise duly. Now let’s consider the common mistakes that you should avoid when squatting.

1. Keep Your Torso Upright

Make sure you don’t tilt your torso forward. Otherwise, that a sign your ankles are too tight. Squeeze your core while performing to keep your back fixed. Another hint is to check your weight position. If you hold the weight off the stomach when squatting, you’re tilting too much.

2. Watch Your Knees

Don’t let your knees look inward when squatting. There’s too much pressure on your joints. The legs must be bent with knees looking outward. To fix the posture, you can use a resistance band. Place the band over the shins below the knees. This will force your glutes to work better. You’ll push your knees outward to line them up with your hips.

Goblet Squat Muscles Used

The Goblet Squat is a full-body exercise that engages a wide range of muscle groups. Primarily, the squats target the legs. The exercise uses the glutes, hamstrings, quadriceps, and calves. The core (spinal erectors and abdominals) is not an exception. The upper body is also involved including shoulders, biceps, and forearms. As you can see, Goblet Squats are a highly-efficient workout for a leg day.

woman performing Goblet Squat with dumbbell

The Benefits of Goblet Squat Exercises

The Goblet Squat, like the traditional Squat, is advantageous for body strength and power training. Your muscles are amped up well with the exercises. Here are even more perks in comparison with the Front Squat and Back Squat.

1. Learn the Proper Form

Goblet Squats are ideal for athletes to learn how to squat properly. Beginners may feel a lack of experience in the weight room. And performing the Goblet Squat trains to hold the weight close to the chest. The right leg position is also needed. Keep your knees bent touching the elbows when you squat. Goblet Squats are easy to learn. You need little to no equipment that is perfect for a home gym.

how to Goblet Squat with kettlebell chart

2. Avoid Back Pain

Unlike the Back Squat, Goblet Squat requires less pressure on your spine. That’s beneficial for sportsmen with back pain issues. In the Goblet Squat, the load is shifted to the front part of the body. Your core is greatly engaged to keep your torso flat. Thus, there’s less risk to hurt your back. Your abs and legs grab the most part of the workload to perform the exercise.

3. Add More Weight

The Goblet Squat is considered a workout for beginners. As it helps to learn the proper squatting position. However, why not add more weights to level up the exercise? Feel free to use heavy dumbbells or kettlebells as soon as you need to add more resistance. Strength training requires challenging yourself gradually. Load the weight when Goblet Squat to do so.

man performing Barbell Squat

Goblet Squat vs Barbell Squat

The Goblet Squat vs Barbell Squat is two different squat variations. Goblet Squats are an ideal learning exercise. It helps to gain mobility and proper form. There’s less load on the back, which is a plus. The core is highly engaged in the Goblet Squat.

The Barbell Squat boosts your back and legs well. Use a power rack to perform the exercise safely. Don’t try to lift more weight than you can. Barbell Squats are excellent to develop your strength and performance. This exercise is common among professional weight lifters.

Goblet Squat vs Back Squat

The Barbell Squat can be Front and Back. The Back Squat requires the barbell set on the shoulders behind you. The back and leg muscles are engaged most. While the Goblet Squat targets the core and lower body more. The back is less stressed in the exercise.

woman performing Sumo Squat

Goblet Squat vs Sumo Squat

Goblet Squat and Sumo Squat are ideal to make it easier on your back. The quads and glutes are engaged immensely. The Sumo Squat makes you stand with your feet in a wider stance. Your knees and toes are pointing outward. Both of the exercises involve upper and lower body muscles.

The Sumo Squat shift more workload to the legs muscles. While there’s more load on your forearms with the Goblet Squat. Both of the options are great alternatives or addition to the traditional Squats.

man performing Dumbbell Squat

Goblet Squat vs Dumbbell Squat

The Dumbbell Goblet Squat and the Standard Dumbbell Squat target similar muscle groups. The Standard Dumbbell Squat requires a dumbbell in each hand. Your hands are at your sides. When you squat, the weights are lowered with your body. With the Dumbbell Goblet Squat, you need only one piece of equipment. And when you squat, you raise your hands and hold the weight close to the chest.

Perhaps, the Dumbbell Goblet Squat is easier to perform. You get more stability when holding your hands in front of the body. Both of the exercises are superb alternatives to traditional Squats.

man performing Goblet Squat with kettlebell

Leg Day? Do Goblet Squats!

If you spend much time throughout the day at home or office, we recommend improving your routine. Consider enhanced mobility and freedom of motion. First, get a comfortable ergonomic chair. Second, add some fitness workouts. Boost your butt and legs with highly-efficient exercises including the Goblet Squat. That’s a great alternative to traditional squats.

The proper form is essential to reach the muscle groups needed. Keep your back upright and your knees pointing toward when squatting. Search for an acknowledged personal trainer if you need help. Goblet Squats are an ideal home gym exercise as it needs little equipment that is easily stored. That can be light training for beginners as well as advanced workout with heavy weights.