How To Do The Goblet Squat : The Complete Guide

The Goblet Squat is a great full body exercise that primarily targets your lower body (glutes, quadriceps, hamstrings, calves) and your core (abdominals and spinal erectors) along with forearms and shoulders. In my opinion this is the perfect exercise for beginners before they start squatting heavier weights with the barbell, why? Because it helps you get your form right as while performing the Goblet Squat you are more conscious for your movement as the weight is in front as opposed to the barbell back squat. A lot of people complain about squats not being good for your knees and back but what they actually have been doing is a self made version of the squat and you do not get to blame the exercise if you have never performed it correctly, does that make sense? Apart from all the benefits, the best part about exercises like the squat is that they are functional in nature, meaning they mimic real life movement which in turn gives you a huge advantage in real life scenarios apart from, well of course, it makes you look stronger and better.

Goblet Squat

Learning The Goblet Squat

Squat Form

Before we jump onto the step by step instruction you need to follow while performing the Goblet Squat, there are a couple of things that you need to know and take care of.

  1. Many people have the habit of caving their knees inwards when they squat which leads to injuries in the long term. Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward and bend with your hips and knees and go as deep as your possibly can (stop if you feel discomfort, slight stretch pain is fine though). Then, when you’re in your deepest position, push your knees out with your elbows. Try to keep your feet flat on the floor and allow your butt to sink below knee height. Relax in this position for two or three seconds, then descend a bit deeper and drive your knees out with your elbows once more. This is a necessary step when you are starting to squat as you will be doing a lot of deep squats in the future. If you are unable to do this at first then I would recommend you to make this a part of your mobility regime as it will open up your groin region and help you with the main movements.
  2. How you position your upper body is equally important. To get your position right, we will do a quick drill, start off by stretching your arms forward and holding both of them together, making a fist(with both hands). Now lift your chest, which in turn will tighten your lower back. Your latissimus dorsi muscles will naturally spread a bit and your shoulders will move back slightly. Holding both the arms together in front, and keeping your chest up and arms straight, bend your hips and knees to lower your body, and lean back. Then stand up.By staying tight through your chest, shoulders, and core muscles, you distribute weight more evenly throughout your body. As a result, you’ll be able to handle greater loads with less risk of injury.


  1. Stand with your feet slightly wider than hip width apart, your toes angled slightly outwards.
  2. Now, hold the Dumbbell close to your chest cupped with your hands.
  3. Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
  4. Descend down by keeping the Dumbbell close to your chest. Maintain proper form with your chest up, neutral spine and shoulder blades retracted. Inhale as you descend downwards.
  5. Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels—you shouldn’t come up on your toes as you squat.
  6. Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point of the squat. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
  7. Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.

Tips & Mistakes To Avoid

  1. Dumbbell Should Be Close To Your Body – If you hold it away from the body, then you will be actively engaging your biceps, forearms and anterior portion of your shoulders. To make matters worse, it will ruin your form as your shoulders might roll forwards which will lead to poor chest and back positioning.
  2. Keep a Straight Back – As the weight is in front of your body, you are bound to lean forward but it is best to avoid it. To prevent this forward lean, set up in front of a mirror so you can see your side in its reflection. Before you begin your squat, draw your shoulder blades toward your spine and roll your shoulders back. Engage the muscles of your core, and as you start to press your hips back to start the squat, watch yourself in the mirror.
  3. Pressure Should Be On Your Heels – You should feel the pressure on your heels as you ascend from the bottom of the squat. You are doing it wrong if you feel the weight on your toes and it is easily noticeable. Putting weight in the toes is more likely to throw you off balance, compromise the integrity of your knees, and prevent you from increasing the resistance of the exercise over time.As you squat down, make sure your chest and torso remain upright and tall. You should be able to wiggle your toes a little as you squat. This will help remind you to keep your center of gravity positioned farther back and more centered over your heels than farther forward on your feet.Your weight should be evenly distributed across your feet, with the exception of the toes—none of your weight should be supported on your toes.
  4. Knees Caving Inwards – I have pointed it out earlier in the article. It is a common problem that a lot of people face and it is easily avoidable by keeping your knees aligned with your toes and pushing them outwards with the help of your elbows.
  5. Incomplete Range Of Motion – The deepest part of the movement is often the most challenging, which is why it’s tempting (whether intentional or not) to stop the movement before hitting the full bottom of the position. Not going fully into the squat robs you of working the full range of motion—and reaping the full benefits of this exercise.Instead, focus on sitting deeply into the squat, all the way down until your elbows touch the inside of your knees. Then, be sure to rise all the way back up to standing fully upright.

This is everything you need to know about this movement. Take all the safety measures before going in for heavier weights. Always perform Mobility drills before performing this or any exercise in general.



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