How to Do a Goblet Squat: Techniques & Benefits for Stronger Glutes & Quads

Key Takeaways

• Goblet squats effectively target the glutes, quads, and core muscles.
• This exercise is beginner-friendly—you only need a dumbbell or kettlebell to get started.
• Proper form is a must to avoid injury and maximize benefits.
• Goblet squats can be easily modified if you need to make them easier—or harder.
• SOLE’s SW101 Dumbbells are a great choice for your goblet squats and come in a range of weight sets from 10 to 40 lbs. 

Goblet Squat Basics

A goblet squat is a squat variation where you hold a weight like a dumbbell or kettlebell close to your chest. This position keeps you standing up straight, which is better for your lower back and makes the move easier for people just learning how to do it.

Goblet Squat Technique

Starting Position

Start by standing tall with your feet slightly wider than hip-width apart. Hold the weight close to your chest with both hands, elbows pointing down, and engage your core muscles to stabilize your torso.

Executing the Squat

Now, you lower your body by bending at the hips and knees, keeping your chest up and back straight. Your elbows should then slide between your knees as you make your descent. Try to go as slow as you can. 

The goal is to be able to reach the point at which your thighs are parallel to the floor. If you're not there yet, try to go a little lower with every workout. You’ll get there! 

Maintaining Proper Form

As you move, keep your weight centered over your midfoot and heels—not on your toes. Your knees should follow the line of your toes, and your chest should remain lifted. Don’t bend over or you may fall over!

Common Mistakes to Avoid

• Leaning forward too much, which can strain your lower back.
• Letting your knees cave inward, which increases stress on the joints.
• Rising onto your toes instead of keeping your heels grounded.

Goblet squats are excellent for perfecting the squat form and reducing strain on the lower back.

Muscle Groups Targeted

Goblet squats primarily target the lower body: quadriceps which are the large muscles located at the front of your thighs and gluteal muscles which are responsible for the movement of your hips and thighs. 

Impact on Glutes and Quads

When you lower your body into the squat position, the quadriceps work hard to stabilize and control the movement. At the same time, the glutes engage to support the descent and provide the explosive power needed to return to the starting position.  

This is how you build muscle but also improve functional movements like climbing stairs or jumping.

And that’s not all. You’ll also:

• Improve core strength and stability.
• Improve flexibility in hips and ankles.
• Increase cardiovascular endurance.
• Improve coordination and balance.

Variations and Progression

Stance Adjustments

Adjusting your stance is a simple way to change the focus of the goblet squat. A wider stance, also known as a sumo squat, targets the inner thighs and glutes. If you want to target quads more intensely then do a narrower stance. 

Using Different Weights

As you become stronger, gradually increase the weight of the dumbbell or kettlebell you use. That’s how you build muscle and strength! But keep in mind: form over weight, always. You don’t want to injure yourself.

Goblet Squat with Chair Support

If you're having a hard time with balance or depth, try doing goblet squats with a chair for support. Put a chair behind you and squat until you barely touch the seat. This is fantastic for beginners or anyone who has limited mobility.

Repetitions and Sets

Here’s what a typical goblet squat workout can look like:

• 3 sets of 8-12 repetitions for beginners
• 3-4 sets of 12-15 repetitions for intermediate levels
• 4-5 sets of 15-20 repetitions for pros

Also, keep in mind your goals. For muscle endurance, go for more repetitions with lighter weights. For strength building, do fewer repetitions with heavier weights.

Build an Effective Workout Routine With SOLE Equipment

The SOLE+ app offers 3,000+ workouts adaptable to all fitness levels.

1. Comprehensive Workout Options: SOLE equipment, like our SRVO All-in-One Trainer, lets you target every muscle group—from legs to upper body.

2. Progressive Strength Training: With our range of dumbbells you can easily work on building your strength at your own pace, steadily increasing the weight when you’re ready. 

3. Guided Workouts with SOLE+ App: The SOLE+ App offers over 3,000 workouts for all fitness levels. You also get real-time data and heart rate metrics to help you train smarter and achieve faster results.

4. Space-Saving Design: Our equipment is perfect for home gyms—for example, our foldable treadmills.

5. Reliable Performance and Safety: With ergonomic designs, anti-roll features, and secure grips, SOLE equipment ensures stability and safety during every exercise.

Ready to take your workouts to a whole new level? You can start today with SOLE’s SW101 Dumbbells—and make every workout count!

Frequently Asked Questions

What weight should I start with?

When starting with goblet squats, choose a weight that allows you to maintain proper form while still challenging your muscles. A good starting point for beginners is a 10-15 pound dumbbell or kettlebell.  

How many goblet squats should I do?

That depends on your fitness goals. For general fitness and muscle endurance, go for 12-15 repetitions per set. If you’re building strength, do 8-10 repetitions with a heavier weight.

What muscles do goblet squats work most?

Goblet squats are great for working out your quads and butt. Plus, they also work your hamstrings, calves, and core.  

How can SOLE equipment make my goblet squats more effective?

SOLE’s SW101 Dumbbells are great for goblet squats. They’re also great for a bunch of other workouts—from bicep curls to lunges and deadlifts.