Legs · Compound Exercise
Goblet Squat
The Goblet Squat is a compound exercise that primarily trains the Quads, with help from the Glutes and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell
Beginner
Muscles worked
Quads — primary
Glutes — assist
Core — assist
How to perform the Goblet Squat
1
Set up
Dumbbell held vertical against your chest, elbows tucked in.
2
Execute
Descend until elbows brush the inside of your thighs.
3
Form check
Drive through the full foot, keep the chest up the whole rep.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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