Goblet Squat Technique, Form & Variations

Goblet Squat Benefits

Wrist and ankle mobility: The goblet squat is easy for those who have poor wrist and ankle mobility, as the positions required are not very demanding. While it does require quite an upright torso, a heel wedge or weightlifting shoes can be used to help maintain the proper positions.

Home workouts: It can be performed easily at home and added to your home workouts, because the goblet squat doesn’t require a lot of space or equipment.

Stability: Often when performing exercises such as the barbell back squat, there can be poor balance or a fear of falling forwards. The goblet squat can feel like a more stable exercise, and it is also easy to bail out if you miss a rep.

Upper back strength: As you need to maintain an upright posture, your upper back muscles are put to work to maintain optimal positions. This makes the goblet squat not just a leg exercise, but an effective way to train your core and upper body too.

How To Perform The Goblet Squat

1. Stand with your feet shoulder-width apart, facing forward, with a slight bend in the knees.
2. Grip a dumbbell at one end (in a vertical position) and hold it close to your chest. It can also be performed using a kettlebell.
3. Take a deep breath and brace. While keeping your chest upwards and back straight, slowly lower yourself so you’re sitting back and downwards.
4. As with any squat, you should be aiming to go down to at least 90 degrees parallel to the ground or lower.
5. Your elbows should be positioned on the inside of your legs at this point and throughout most of the movement.
6. Once you’re as low as possible, explode back up to the starting position, maintaining good posture throughout the lift.
7. The concentric (upward) phase of the movement should typically be performed quicker and more explosively than the eccentric (downward) phase.
8. At this stage of the exercise, your chest should still be facing upwards, back not curved and feet should still be facing forwards.
9. Pause for a brief second before repeating for the desired number of repetitions.