Goblet Squats: Form Tips, Benefits, and Variations

Feb 20, 2024

Goblet squats have worked their way into most leg day routines because of their effectiveness in building lower body strength and improving overall fitness.

In this blog, we're diving into the nitty gritty of goblet squats, explaining proper form, tips to optimize your technique, and exploring variations to keep your workouts challenging, engaging, and as beneficial to reaching your goals as possible!

How to Do a Goblet Squat:

Click the video above to watch a tutorial from Lia Jensen, a trainer at O2 Holly Springs!

  1. Begin by standing with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
  2. Grasp a dumbbell or kettlebell vertically in front of your chest with both hands and elbows pointing down.
  3. Brace your core muscles to maintain stability throughout the movement.
  4. Hinge at your hips and bend your knees to lower your body down, keeping your chest up and your back straight.
  5. Aim to lower your body until your thighs are parallel to the ground or slightly below, ensuring your knees track over your toes.
  6. Press through your heels to push yourself back up to the starting position, fully extending your hips and knees.

 TIP: Lower back down with control, maintaining tension in your muscles throughout the movement.


Benefits of Goblet Squats:

  • Builds Lower Body Strength: Goblet squats target the quadriceps, hamstrings, glutes, and calves, helping to develop overall lower body strength.
  • Improves Functional Movement: The goblet squat mimics everyday movements like sitting down and standing up, making it a functional exercise that you can use to improve movements in your daily life.
  • Enhances Core Stability: Holding a weight in front of your chest challenges your core muscles, helping to improve stability and balance.
  • Increases Mobility: Goblet squats improve hip and ankle mobility, promoting a better range of motion in your lower body.
  • Beginner-Friendly: Goblet squats are accessible to individuals of all fitness levels and can be easily modified based on individual abilities and goals. (In fact, it's one of the movements our team of personal trainers use to assess for imbalances during your first complimentary program design session! Click here to learn more.)

Goblet Squat Variations:

Now that you've mastered the Goblet Squat, let's take things up a notch with these effective goblet squat variations!

  • Sumo Goblet Squats: Take a wider stance with your toes turned out to target the inner thighs and glutes.
  • Pulse Squats: Add a pulsing motion at the bottom of the squat to increase time under tension and intensity.
  • Single-Leg Goblet Squats: Lift one foot off the ground and perform the squat on a single leg to challenge balance and stability.
  • Elevated Heel Goblet Squats: Place your heels on an elevated surface to increase ankle mobility and shift the focus to the quads.
  • Tempo Goblet Squats: Slow down the eccentric (lowering) phase of the squat to improve control and muscle engagement.


Goblet squats are a versatile and effective exercise for building lower body strength, improving functional movement, and enhancing overall fitness. By mastering proper form, exploring the numerous benefits they offer, and incorporating variations into your workouts, you can take your fitness journey to new heights with goblet squats.

Comment below an exercise you want us to break down next!

Leave A Comment