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Goblet Squat 

Goblet Squat 
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads

Goblet Squat Overview

The goblet squat is a variation of squats that builds muscles in the legs, in particular. It places special focus on the quads and is a fundamental exercise that must be included in routine exercises irrespective of the fitness goals. 

It is extremely beneficial for hip muscles, calves, hamstrings, abs, glutes, and lower back. It can develop exceptional strength and power in your body. It holds the ability to crush calories, strengthen the core, prevent injuries, and boost athletic ability. 

There are several variations of squats that can be performed with different weights and resistance bands or simply with your body weight. Wide-legged squats which involve taking a wider stance, sumo squats, barbell squat, dumbbell squat, squat pulse, etc., are all types of squats that keep adding challenge to your routine.  

How to Do It

  1. Choose a dumbbell and hold it at your chest level. Put each hand under the edge of the dumbbell.
  2. Bend your knees slightly, then push your hips back to squat. 
  3. Once your thighs get paralleled to the floor, reverse.
  4. Make sure to keep your core braced throughout the exercise and push back through the heels of the foot. 
  5. Repeat for the desired number of reps. 

Goblet Squat Tips

  1. This is an easy and safe form of squat, especially if you struggle with a barbell squat.
  2. Adjust your toe angle as per your comfort and requirement. Experiment with it to find the ideal one. 
  3. When you push yourself back, make sure to drive through the entire foot and not just the ball. 
  4. Drop your hips down, not back.
  5. Some individuals prefer a neutral neck position, while the rest find comfort in looking straight ahead. Experiment with it and choose the one that suits you better.
  6. Make sure to keep your back straight. Keep looking forward and you will be able to keep your back from rounding.
  7. Do not push your knees out way too much.

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