Exercise · squat
Goblet squat
Goblet squat is a beginner-friendly squat movement that trains quads, glutes, done with dumbbells or a kettlebell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is weight rounding the upper back forward. If dumbbells or a kettlebell or the movement itself doesn't suit you, Bodyweight squat or Leg press or Dumbbell front squat cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hold the dumbbell at your chest, elbows down | डम्बल छाती के पास पकड़ो, कोहनी नीचे |
| 2 | Sit between your heels, elbows brush inside the knees | एड़ियों के बीच बैठो, घुटने पंजों की दिशा में |
| 3 | Drive the floor away, chest stays tall | ज़मीन को धक्का दो, छाती बाहर, कंधे पीछे |
Equipment & who it fits
Needs dumbbells or a kettlebell, rated beginner, held back for knee issues. Search "goblet squat form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Goblet squat work?
- Goblet squat primarily trains quads, glutes, using a squat pattern with dumbbells or a kettlebell.
- What's the most common mistake with Goblet squat?
- Weight rounding the upper back forward
- What can I do instead of Goblet squat?
- The closest substitutes in this database are bodyweight squat, leg press, dumbbell front squat, which train the same pattern with different equipment.