At a glance
- Main muscle
- Quads
- Also works
- Glutes and core
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2 kg
How to do it
- Dumbbell against your chest.
- Elevate your heels if needed.
- Elbows between your knees.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Great for beginners and at home, but the load is quickly limited by what you can hold.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Bulgarian Split Squat · Dumbbell · rating A
- Dumbbell Reverse Lunge · Dumbbell · rating A
- Leg Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the goblet squat.
Let Mitta set the weight.
Mitta plans the goblet squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
goblet squat
What muscles does the goblet squat work?
The goblet squat mainly trains your quads. Your glutes and core help.
How many reps of the goblet squat should I do?
Mitta plans the goblet squat at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the goblet squat?
Good alternatives that train the same muscle are the Bulgarian split squat, dumbbell reverse lunge and leg press.
Is the goblet squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the goblet squat have rating B?
Great for beginners and at home, but the load is quickly limited by what you can hold.