Quadriceps exercise

Goblet Squat

How to do the Goblet Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold the dumbbell/ kettlebell vertically, gripping it with both hands underneath the top of the weight. Keep the dumbbell/ kettlebell close to your chest throughout the entire movement. Point your knees in the same direction as your toes. Inhale and begin to squat, sitting back…
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Illustration showing the Goblet Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Goblet Squat

  1. 1 Hold the dumbbell/ kettlebell vertically, gripping it with both hands underneath the top of the weight. Keep the dumbbell/ kettlebell close to your chest throughout the entire movement.
  2. 2 Point your knees in the same direction as your toes.
  3. 3 Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright.
  4. 4 If your level of flexibility allows it, track your elbows between your knees, stopping when they touch. Don’t touch your elbows to your knees if it causes you to lose proper form.
  5. 5 Drive through your heels back to the starting position.