Goblet Squat

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The goblet squat is not only a great exercise in its own right, but is also a great tool for learning proper squat form. Having the weight held as one might hold a large goblet at their chest helps people more naturally perform the squat with good form. It teaches several important cues, such as keeping the chest up and knees out. However, for more advanced trainees, the goblet squat becomes a core stability challenge rather than a leg exercise. A more stable loading method, like the front or back squat is then used.

The Basics

The goblet squat is primarily used as a strength exercise. It is classified as a squat movement. It is more generally classified as a lower push movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Hold the weight at your chest using both hands
• Brace your core, keeping your chest up and shoulder blades back
• Have your feet about shoulder width apart and turned slightly out
• Keep your spine neutral and chest up

Execution

• Squat down, bending at the knees and hips simultaneously
• Keep your knees tracking in line with your feet
• Think about sitting your hips down, back and between your legs
• Be sure to keep your core braced, spine neutral and chest up throughout
• Keep your weight balanced between your heels and the balls of your feet
• Squat down until the top of your thighs are at least parallel to the floor
• Your elbows should be inside your knees
• Push yourself back up, driving your hips and shoulders up simultaneously

Common Mistakes

Rounding Your Back

If is of the utmost importance to keep your core braced and spine neutral. Rounding your back, especially when using heavier weights, greatly increases the risk on injury.

Knees In

Allowing your knees to cave inward also increases your risk of injury significantly. Keep your knees out so that they track in line with your slightly turned out feet.

Heels Coming Off the Ground

Be sure to keep your weight balanced between your heels and the balls of your feet. Allowing your heels to come up off the ground puts extra load on your quads, rather than your hips. If you're having issues with this, start by working on your ankle flexibility. For a quick fix, placing small weight plates under your heels can help.

Additional Info

Depth

To perform a proper goblet squat, you must squat down so that the top of your thighs is at least parallel to the ground. Not going to parallel makes the exercise significantly easier and would not be considered a proper goblet squat. It's also certainly possible, and even recommended, to go past parallel if you can do so comfortably and with good form.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.