The Goblet Squat: Form, Benefits, and Variations

The goblet squat is a popular and effective lower-body exercise that is a staple in workouts throughout the bodybuilding community.

Squats come in many variations with one basic form. If you’re not doing squats like a pro, you could end up with a back or knee injury.

One way to avoid injury and actually protect your back and knees is to do a variation called the goblet squat. This move is for all fitness levels, even those who haven’t squatted before. Getting started first with the goblet squat will lay the foundation for perfect form in all squat variations.

The difference between a dumbbell squat and a goblet squat is the way you hold the weight. Rather than hold a dumbbell in each hand at your side, you’ll hold one weight centered at your chest. The goblet squat also allows for a deeper squat position compared to the dumbbell squat.

When the weight is held in this position, it looks like you’re holding a goblet, hence the name goblet squat. This stance is also why goblet squats are harder to do than other squat variations.

Today, we’ll discuss the perfect form for doing a goblet squat correctly. First, let’s review the muscles worked so you know where to best include them in your workout routine.

Goblet Squats: Muscles Worked

One of the most common questions asked is what does the goblet squat work? In this section, we’ll discuss the different muscle groups the goblet squat works.

Goblet squats are a great addition to a full-body workout routine. They work all the major muscle groups in the lower body and also improve grip, core, and upper body strength. The answer to the question do goblet squats build muscle?, is yes.

Holding the weight in front of you rather than behind you like in a back squat engages the core more. Your body has to compensate to maintain balance, as the weight in front throws you off.

The goblet squat helps improve your daily life by making specific activities easier. The squatting position is a natural position people use frequently to do day-to-day activities. 

These aren’t the only benefits to the goblet squat:

• More glute activation vs the standard dumbbell squat
• Helps perfect squat form for all variations
• Improved core strength will also protect the spine
• Increased hip and ankle mobility – especially for people who sit throughout the day
• Reduce the risk of injury

Now that you know the benefits of the goblet squat, let’s discuss the perfect form to execute this move.

How to do a Goblet Squat with Perfect Form

As always, perfect form is the key to an effective workout, and the goblet squat is no exception. If you’ve never done a squat before, this is the one to try out first to get the form down. From there, the variations are huge and you could do an entire workout with just squats alone.

Let’s get into the proper form for a goblet squat that will help you build mass. Then we’ll discuss common mistakes to avoid and give you some variations to try out.

Goblet Squat Form

Before you get started, choose a weight. When just starting out, work with a lightweight dumbbell to practice your form. You can use a medicine ball or kettlebell in place of a dumbbell, or other lightweight object.

Here are the steps to completing a goblet squat with perfect form:

1. Hold the dumbbell by the weight (not the handle) in a vertical position in front of your chest.
2. Space your feet between hip- and shoulder-width apart.
3. Hold your elbows in close to your sides, keep your back straight, and engage your core.
4. Lower down into the squat position in a controlled motion until your hips are below your knees. Your elbows should track inside your knees, not on the outside.
5. Hold for a second or two before you push up through your heels to return to the starting position. Be sure to squeeze your glutes hard when you get back up to the top.

That’s it, you’ve completed the first rep! Now, keep going until you’ve done 8 to 10 reps for three sets. Take up to 90 seconds to rest between sets as needed.

If you need a visual, here’s a gif from ACE Fitness to show the goblet squat in action.

Before you get started, review the most common mistakes and how to avoid them. You’ll be ready to get squatting in no time.

Common Goblet Squat Mistakes People Make and How to Avoid Them

Just like with other exercises, there are common mistakes people can make when doing the goblet squat. Let’s discuss those now, including tips on how to avoid them.

1. Holding the Weight Too Far From Your Body

No matter what you’re using as a weight to complete the goblet squat, it needs to be up against your chest. If not, then your biceps, anterior delts, and forearms will take over to balance the weight.

When this happens, it can throw you off balance, making you feel as though you’ll tip forward. This not only means you can’t squat with proper form, but you also can’t use as heavy of a weight.

The only way to build progression with the goblet squat is to increase weight and/or reps over time. Make sure you can lift the heavy weights by holding the weight up to your chest. Pretend like you’re giving it a close hug.

2. Pushing From the Toes

Your toes help to keep your body balanced, but they can actually throw you off balance during the dumbbell goblet squat.

You should distribute your weight from the middle of your foot through the heel as you squat. At any point in time during the squat, try to wiggle your toes. If you can’t, then you’re putting weight where it shouldn’t be.

If you need to, practice the goblet squat without a dumbbell or any weight. Instead, clasp your hands together as if you’re holding the weight and focus on your footwork.

3. Not Going Deep Enough

There’s no point in doing an exercise if you aren’t going to get the most benefit out of it. Goblet squats are no exception. The deeper you’re able to go into the squat position, the more range of motion you get and the bigger benefit.

If you weren’t aware, Dan John is the creator of the goblet squat. He’s an athlete, masters champion weightlifter, coach, trainer, and kind of a big deal.

In a 2018 article for Men’s Health, John provided a tip for men who can’t seem to get into the deep squat. If you struggle to get your hips down below your knees, try this:

Get into the deepest position you can go, then use your elbows to push your knees out. This simple act will allow your torso to drop between your thighs so you can get a deeper squat.

Hold this position for at least two or three seconds, then push yourself back up.

4. Not Holding Tight

The key to perfecting the dumbbell goblet squat form is to hold your core muscles nice and tight. Failure to do so can cause you to fall forward or backward, or even start wobbling as you fight for balance.

Maintaining your center of gravity is easier when you stand tall and keep your chest up throughout the move. To avoid falling backward, be sure to keep your elbows tucked to your sides and don’t let them flare out.

Engaging your core and lower back will also keep you from wobbling or losing your balance. You’ll have smoother and more controlled reps while also working to strengthen these muscle groups.

5. Improper Knee Position

One of the most common complaints from people when doing squats is that it hurts their knees. This is almost always because of poor form or weak muscles.

Your knees should be in line with your second or third toe when completing goblet squats. If you have weak glutes or hips, your knees will want to move in rather than out.

 If this happens during the squat, it could also be happening when you jump. 

This problem is called either knee valgus or valgus collapse and there are a couple of things you can do:

• Keeping your elbows in position can help remind you of knee placement as you squat down.
• Place a small resistance band around your shins, right below your knees, to remind you of proper placement.
• Squat in front of a mirror so you can critique your form and make adjustments where needed.

Goblet Squat Variations

The squat has so many variations, we couldn’t fit them all on this page. Instead, we’ll focus on a few of them you can do to increase the challenge once you’ve perfected your form.

Bulgarian Split Goblet Squat

This type of goblet squat is a unilateral exercise that focuses on one leg at a time. This is a great way to tackle asymmetry between the legs and strengthen the hips.

We’ve already created a guide to complete the Bulgarian split squat with perfect form. Use the weight positioning of the dumbbell goblet squat, and you have the Bulgarian split goblet squat.

Goblet Squat to Curl

In this variation, you’ll complete the goblet squat just like we’ve laid out in this article. Once you’re in the deep squat, lower the weight down and curl it back up before you ascend.

This move will challenge your core even more than the dumbbell goblet squat already does. The added time it takes to curl the weight will also improve lower back strength and work those hip flexors.

Kettlebell Goblet Squat

The dumbbell goblet squat is the most common way to perform this squat variation. However, you can also complete the goblet squat using a kettlebell.

The form is exactly the same, but you’ll hold the kettlebell instead of a dumbbell. Hold the kettlebell upright and grip it either around the bell or a hand on each side of the handle.

Sumo Goblet Squat

When wondering what the difference is between the goblet squat vs the sumo squat, it’s all in the stance.

In the sumo squat, your legs are wider and toes are turned out compared to the goblet squat. Sumo squats will work the inner thighs and calves more than the goblet squat.

To do the sumo goblet squat, use the stance and positioning of the sumo squat, holding the weight like a goblet squat.

Tip and Workout From Natural Mr. Olympia

“The squat has always been the premier movement for developing strength and size in the thighs. However, the squat is a very difficult exercise to perform for many people. Those with shorter legs often find it easier to keep the upper body straight during a squat exercise than people with longer legs and shorter torsos have a harder time keeping straight.

The goblet squat makes it possible to perform one of the best exercises for the thighs and to do it in perfect form. Many people who do a barbell squat can’t get deep enough without bending over at the waist and putting the lower back at risk for injury. By holding a single dumbbell in front of the body during the goblet squat, it makes it much easier to both keep the upper body straight during the movement and to go very deep in the squat. 

I like doing the goblet squat at the end of my leg training workout when my legs are fully warmed up and pumped. Here is a good workout I would recommend using the goblet squat. “

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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Leg Day Workout Plan by John Hansen

• Leg Extensions, 3 sets, 12-15 reps
• Leg Press, 4 sets, 8-12 reps
• Goblet Squat, 3 sets, 8-12 reps
• Leg Curls, 3 sets, 8-10 reps
• Stiff Leg Deadlifts, 3 sets, 8-10 reps

Wrapping Up

The goblet squat is a full-body compound exercise that can be included in any workout routine. Some like to add it to their leg day while others prefer to use it during a HIIT workout or as a warm-up exercise. There is no right or wrong way to do it, as long as it works for you.

If your goal is to build strength, you’ll want to progress to heavier lifts with lower reps. If you’re looking to build stamina and jumping power, stick with lower weights with higher reps. 

To help you meet your fitness goals, no matter what they are, Old School Labs supplements can help you get there. One of our best sellers is Vintage Burn™, which speeds up your metabolism for maximum fat burn and muscle building.

Are goblet squats part of your routine? If not, which squat variations do you prefer? We’d love to know what routine works best for you in the comments below.