QuadsGlutesAbsDumbbellKettlebellbeginner
Goblet Squat
The goblet squat is the best squat variation for beginners. Holding a weight at your chest counterbalances your body, making it easier to maintain an upright torso and achieve proper depth.
How to Perform
1
Hold a dumbbell or kettlebell at chest height with both hands cupping the top.
2
Feet shoulder-width apart with toes turned out slightly.
3
Squat down between your legs, keeping your elbows inside your knees.
4
Go as deep as possible while maintaining a flat back.
5
Drive up through your midfoot to return to standing.
Common Mistakes to Avoid
Rounding the upper back as you descend.
Not going deep enough — the goblet position should allow full depth.
Shifting weight onto toes.
Muscle Activation
Quads75%
Glutes55%
Abs20%
Variations
Sumo Squat
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