Exercises / Dumbbells
How to do a goblet squat
The easiest squat to learn. Holding the weight in front keeps you upright.
Setup
- Hold one dumbbell upright against your chest with both hands.
- Feet a little wider than your hips, toes turned out slightly.
How to do it
- Breathe in, brace your belly like someone will poke it.
- Sit down between your heels, knees going the same way as your toes.
- Go until your hips are at knee height or a bit lower.
- Push the floor away and stand tall.
Common mistakes
- Heels lifting off the floor.
- Knees caving in.
- Chest dropping forward.
- Only going halfway down.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 8–10 |
| Rest | 90 seconds |
| Starting weight | Start with 8–10 kg. If 10 reps feel easy with good depth, go up 2 kg next time. |
| Muscles | Quads, Glutes, Core |
| Equipment | Dumbbells |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the goblet squat work?
The goblet squat mainly works your quads, glutes, core. The easiest squat to learn. Holding the weight in front keeps you upright.
How many reps should a beginner do?
Start with 3 sets of 8–10 reps, resting about 90 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the goblet squat?
Start with 8–10 kg. If 10 reps feel easy with good depth, go up 2 kg next time.
What are the most common goblet squat mistakes?
Heels lifting off the floor. Knees caving in. Chest dropping forward. Only going halfway down. Fix them by slowing down and using a lighter weight first.
Can an app check my goblet squat form?
Yes. Musclo's live form check watches your goblet squat through your iPhone camera, counts clean reps and tells you what to fix. It runs on the phone, so no video is uploaded.
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