Goblet squat: how to do it
Main muscles: Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus. Helpers: Hip adductors (inner thigh), Upper abs. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Dumbbells
Reps
8–12
Rest
105 s
Muscle group
Legs
How to do it
- Dumbbell held upright at the chest, elbows down, feet slightly wider than the shoulders.
- Sit down between the knees, back flat, heels on the floor.
- Stand up pushing through the whole foot; the dumbbell helps keep the torso upright.
Common mistakes
Leaning forward, knees caving in, heels coming up.
Muscles worked
primary·secondary
- Primary
- Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
- Secondary
- Hip adductors (inner thigh), Upper abs
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Dumbbells only, 4 days4 × 8–12
- Circuit, 3 days3 × 8–12
Alternatives: similar exercises
Back squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Bodyweight squat
Bodyweight · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop), Gluteus maximus
Leg press
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Front squat
Barbell · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Hack squat
Machine · Rectus femoris, Vastus lateralis (outer quad), Vastus medialis (teardrop)
Lunges
Dumbbells · Rectus femoris, Vastus medialis (teardrop), Gluteus maximus, Gluteus medius
Log your sets — the app suggests the next weight
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