Goblet Squat

Goblet Squat is a beginner compound push using dumbbell. It loads Quadriceps.

Why this lift

The Goblet Squat is a beginner compound push lift. It primarily loads Quadriceps. Glutes, Abs help. You need dumbbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Goblet Squats.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Glutes, Abs

Setup

• Set dumbbell and take a stance you can own. Brace before you descend.

How to do it

1. Sit between the hips and knees together. Load Quadriceps through the whole foot.
2. Drive up to a tall lockout without dumping the knees in.

Coaching cues

• Knees track over the toes.
• Stay braced from unrack to rack.

Common mistakes

• Knees caving. Push the floor apart; reduce the load.
• Collapsing the chest. Big breath and a proud torso.

How to program it

Treat the Goblet Squat as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Goblet Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Goblet Squat work?

The Goblet Squat works Quadriceps (primary), Glutes, Abs (secondary).

What equipment do I need for the Goblet Squat?

You need dumbbell.

Is the Goblet Squat suitable for beginners?

Yes. The Goblet Squat is marked beginner in this catalog. Start lighter than you think and film one set from the side.