Strength exercises · Lower body

Goblet squat

Difficulty Squats

How to perform it

Kettlebell or dumbbell held at the chest, upright torso. Targets the quads and glutes, with static upper-back work on top. Differs from the barbell back squat by lighter loading and easier technique – ideal for learning the squat pattern.

Video demo

Equipment

Dumbbells / KettlebellFree weight

Muscles worked

Front

Back

Muscles and artwork credits

Biceps femoris
Erector spinae
Gluteus maximus
Rectus abdominis
Rectus femoris
Vastus intermedius (not on the surface map)
Vastus lateralis
Vastus medialis

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Squats

Exercise family · pattern: Squats

1 family · 10 variationsDifficulty

Bodyweight box squat
Bodyweight squat
Goblet box squat
Goblet squatCurrently viewing
Barbell back box squat
Barbell back squat
Leg press
Safety bar box squat
Safety bar squat
Single-arm kettlebell front rack squat

Difficulty describes how demanding the execution is. It is not a recommended training order.