Goblet Squat
Muscles worked: Quadriceps, Glutes, Hamstrings, Calves
How to do it
- 1
Stand with your feet shoulder-width apart, holding a dumbbell close to your chest with both hands.
- 2
Keep your chest up and back straight as you squat down by bending your knees and hips.
- 3
Lower yourself until your thighs are at least parallel to the floor.
- 4
Push through your heels to return to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Goblet Squat FAQ
What muscles does the Goblet Squat work?
The Goblet Squat primarily works the Quadriceps, Glutes, with the Hamstrings, Calves assisting.
What are the best sets and reps for the Goblet Squat?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Goblet Squat?
There is no single number: a good Goblet Squat depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Goblet Squat in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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