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Goblet Squat: How to Do, Variations and Common Mistakes

Goblet squat is one of the most effective exercises you should know, so read on to find out how to do a goblet squat, its variations, and common mistakes beginners make.

Rosie Ford
Goblet Squat: How to Do, Variations and Common Mistakes
Table Of Contents

The goblet squat is a great way to improve your squatting technique while working on your mobility. This exercise can be done with a dumbbell, kettlebell, or sandbag.

There are many benefits to doing the goblet squat, such as improved mobility and increased strength. However, there are also some common mistakes that people make when doing this exercise. This blog post will cover how to do the goblet squat, common mistakes, and exercise variations.

What is the Goblet Squat?

There are a few different types of squats that you can do at the gym, but the goblet squat is one of the most effective for targeting your quads, glutes, and hamstrings. This move is also great for beginners since it’s relatively easy to perform.

How to Do the Goblet Squat

The goblet squat is a great way to build lower-body strength and improve mobility. Here's how to do it:

  • Start by holding a dumbbell or kettlebell in front of your chest with both hands.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Lower yourself into a squat, keeping your chest up and your weight in your heels.
  • Go as low as you can without losing form, then drive back up to the starting position.

If you want to make this move more challenging, you can increase the weight or try doing it on one foot (goblet pistol squat). You can also try doing squat pulses at the bottom of the move to work those muscles. Just be sure not to let your knees cave in as you lower down into the squat.

Common Mistakes: Make sure to keep your knees from collapsing inward as you squat down. Also, don't round your lower back at the bottom of the movement.

Effective Variations of the Goblet Squat

The goblet squat is great for building lower body strength and improving mobility. However, there are a few variations of the goblet squat that you can do to make the exercise more challenging or to target specific muscle groups.

Single-Leg Goblet Squat

One variation of the goblet squat is the single-leg goblet squat. This variation is great for building single-leg strength and stability.

  • To do this variation, simply hold the weight in one hand and raise your other leg off the ground.
  • Squat down on your standing leg, keeping your knee in line with your toes.

Sumo Goblet Squat

Another variation of the goblet squat is the sumo goblet squat. This variation targets your inner thighs and glutes more than the traditional squat.

  • To do this variation, simply widen your stance and turn your feet outwards to do this variation.
  • Squat as low as you can, keeping your chest up and back straight.

Bulgarian Split Squat

Finally, a third variation of the goblet squat is the Bulgarian split squat. This exercise is great for targeting your quads and glutes.

  • Place one foot behind you on an elevated surface (a bench or chair) to do this variation.
  • Squat down on your front leg, keeping your back straight and your knee in line with your toes.

Common Mistakes to Be Careful About Performing the Goblet Squat

A few common mistakes people make when performing the goblet squat can lead to injury. Here are some things to be careful about:

  • Not keeping the chest up and shoulders back: This puts unnecessary strain on the lower back and can lead to injury.
  • Not using a full range of motion: This can also lead to injury because you're not getting the full benefits of the exercise. Make sure to squat down with your hips below your knees and then stand back up.
  • Using too much weight: Using too much weight can also lead to injury. Start with a light weight and gradually increase it as you get stronger.

Benefits of Goblet Squats

The goblet squat is a great exercise for improving your lower body strength and mobility. Here are some of the benefits of goblet squats:

Help Improve Your Squatting Technique

Doing goblet squats can help you learn the correct technique if you have trouble squatting with good form. This is because the weight is held in front of your body, which forces you to keep your chest up and maintain a more upright posture. This will help you transfer the correct technique to other types of squats.

Strengthen Your Legs, Glutes, and Core

Goblet squats work all the muscles in your lower body, including your quads, hamstrings, glutes, and calves. They also involve your core muscles, a great exercise for developing overall strength and stability.

Improve Your Flexibility & Range of Motion

Because goblet squats require you to descend low into a deep squatting position, they can help improve your flexibility and range of motion in your hips and ankles. This can lead to better performance in other activities that involve these joints, such as running or jumping.

Easy to Do At Home With Minimal Equipment

All you need for a goblet squat is a dumbbell or kettlebell (hence the name!). This makes them an ideal exercise to do at home if you don't have access to a gym or

Goblet Squat Vs. Back Squat

There are a few key differences between the goblet and back squat. For one, the goblet squat is performed with a weight held in front of the chest, while the back squat is performed with a weight held across the back.

Another difference is that the goblet squat relies more on quadriceps muscles, while the back squat relies more on the hamstrings and glutes.

Finally, the goblet squat tends to be more forgiving on form than the back squat. This is likely because it's easier to keep your torso upright when you're holding a weight in front of you instead of behind you.

So, which exercise is better? Ultimately, it depends on your goals. Goblet squats are a great option if you're looking to build muscle in your quads and glutes. Back squats may be a better choice if you're looking to build strength and power.


1. What are the benefits of doing the goblet squat?

The goblet squat is a great exercise for beginners because it is a basic squatting movement that can be performed with a simple weight, such as a kettlebell or dumbbell. The goblet squat targets the glutes, hamstrings, and quadriceps, and it also helps to improve overall balance and stability.

In addition to the benefits listed above, the goblet squat can also help to improve posture by helping to align the spine correctly. And finally, one of the best things about this exercise is that it can be easily modified depending on your fitness level. For example, if you are new to squats, you can start doing the goblet squat with no weight.

2. What are some common mistakes people make when doing the goblet squat?

Some common mistakes people make when doing the goblet squat are not going low enough, rounding the back, and letting the knees cave in.

3. What's the difference between a goblet squat and a regular squat?

The main difference is that the load is on your upper back in a regular squat, but in a goblet squat, the load is in front of you. This makes it easier to maintain correct posture and puts less tension on your lower back.

4. Do goblet squats make your thighs bigger?

While goblet squats will help tone and build muscle in your thighs, they will not necessarily make them bigger. The muscle growth you experience will depend on various factors, such as your diet, workout intensity, and genetics.

However, if you want to increase the size of your thighs, consider adding other exercises focusing specifically on thigh muscle growth into your routine.


The goblet squat is a great move for beginners and experienced lifters alike. It's important to get the form right, as improper technique can lead to injury. Keep your chest up and your knees behind your toes as you lower into the squat. Common mistakes include letting your knees cave in and rounding your back. If you can master proper form, the goblet squat will help build strength and improve mobility. Give it a try today!

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Rosie Ford

Rosie began her career in communications as a writer and later as a communications coordinator for renowned university of South Carolina. She is also trained in the field of article writing specially related to fitness and yoga.

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