How to Do Goblet Squats Step by Step

Would you like to learn an exercise that truly makes a difference for your glutes and, at the same time, helps strengthen your entire body? Let me introduce you to the goblet squat, one of my favorite options as a trainer. It’s incredibly effective for working your legs and glutes, improving your posture, and strengthening your core. Follow these steps to perform it like a pro:

Goblet squat with dumbbell

1. Place your feet shoulder-width apart, with your toes slightly pointing outward.
2. Hold a weight with both hands close to your chest, keeping your elbows pointing downward.
3. Bend your knees and push your hips back, as if you were going to sit on a chair.
4. Keep your back straight and your core engaged at all times.
5. Lower down until your thighs are parallel to the floor.
6. Push through your heels to return to the starting position.
7. Maintain tension in your glutes and legs throughout the entire movement.

Goblet squat with kettlebell

1. Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your chest, gripping it by the handles (“horn grip”).
2. Keep your chest upright, core engaged, and back straight, allowing your knees to bend naturally forward as you lower down.
3. Lower into a controlled squat until your thighs are parallel to the floor, then push through your heels to return to the starting position, mainly activating the quadriceps, glutes, and core.

🏋️‍♀️Repetitions and sets: to achieve the best results, perform 3–4 sets of 8–12 repetitions, with a 45–60 second rest between sets.

💪Muscles worked: quadriceps, glutes, hamstrings, core, and spinal erectors, with support from the adductors and calves.

Goblet Squat Comparison: Dumbbell vs Kettlebell

Goblet squat variations

Here are some of the most important variations of this exercise to do at home or at the gym:

1 Sumo squat

1. Stand with your legs wider than usual, as if you were imitating a sumo wrestler.
2. Your feet should point outward, not forward.
3. From there, lower down as in a normal squat, but you’ll feel more work in your inner thighs and glutes.

With dumbbell

With kettlebell

2 Jump squat

1. Perform a goblet squat, but when you come up, add a jump.
2. When landing, slightly bend your knees to absorb the impact.

With dumbbell

With kettlebell

💡HSN Recommendation: if you’re a beginner, start without jumping and simply rise onto your toes. When you feel confident, add the jump.

Common goblet squat mistakes and how to avoid them

We all make mistakes, but with my tips you’ll learn how to avoid them.

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