How to Do a Goblet Squat

Medically Reviewed by Poonam Sachdev on June 28, 2022
Written by Parang Mehta
4 min read

Adults should aim for 150 minutes of aerobic activity a week and muscle-strengthening activities twice a week to maintain and improve their health. Muscle-strengthening activities are important for all ages, but especially so for older people, who tend to lose muscle mass and become frail. 

One excellent muscle-strengthening activity is squats. Goblet squat benefits are greater than those of simple squats because they add weight and increase the difficulty level. 

Squats work your glutes and quadriceps. Once you've mastered squats and want to level up, an option is to add difficulty by lifting weights while doing squats. Goblet squats are intermediate-level exercises.

A goblet squat is performed by holding a dumbbell or kettlebell in front of your chest. It is called that because it looks as if you're holding a goblet as you descend and rise. The goblet squat works additional muscles as you hold a weight in your hands. It also increases the work done by your glutes and quadriceps.

Squats are body-weight exercises that work your gluteal, calf, and quadriceps muscles. Goblet squats require holding a weight, and this also exercises your upper body muscles — the triceps, biceps, and pectorals. It also strengthens your spine and core.

Gluteal muscles. These are three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They make up the bulk of the buttock area and play a large role in helping you stay upright. These muscles originate from the pelvic bones and attach to the femur (thigh bone). They are powerful muscles that help you rise from sitting, straighten from a bending position, walk up stairs or on a hill, and run. They support the pelvis and trunk when you stand on one leg. These muscles also steady the femur.

Quadriceps muscles. The vastus lateralis, vastus intermedialis, vastus medius, and rectus femoris make up the quadriceps. These muscles are on the front of your thigh and are involved in walking and running. The rectus femoris originates from the hip bone. The other three muscles originate from the femur. All these muscles form a common tendon, the patellar tendon. This tendon attaches to the tibia (the shinbone), one of the two bones in the leg.

Biceps and brachialis. These two muscles flex the elbow and are the muscles used for the biceps curl. The biceps has two heads that originate from the shoulder blade and attach to the radius, one of the bones of the forearm. The brachialis originates from the humerus (the arm bone) and attaches to the ulna (one of the bones of the forearm). The brachialis is a strong flexor of the elbow.

You should be experienced with regular squats before you try the goblet squat. The goblet squat is a similar exercise and an ideal way to ramp up the difficulty level. Follow these steps:

  1. Stand with your feet shoulder-width apart and your toes pointing forward.
  2. Hold the dumbbell or kettlebell at chest height, close to your body.
  3. Tighten your abs and squeeze your shoulder blades close together.
  4. Keep your back and neck in a neutral position. 
  5. Bend your knees and squat as low as you can while keeping your back straight.
  6. Hold for 10 seconds or more, as able. 
  7. Push back up through your heels and squeeze your gluteal muscles as you straighten your hips. Exhale while rising.
  8. Return to a standing position.

Remember to keep your hips, knees, and toes aligned. If your back rounds, that's too low a squat. Pay attention to keeping your weight evenly distributed on your whole foot.

If your legs are weak, you can start with a mini-squat. Lower yourself only a few inches instead of all the way down. If this is too difficult, you can start by not using the kettlebell and holding the back of a chair instead. As your strength improves, you can gradually move to a full goblet squat.

You can also perform the goblet squat holding a medicine ball. If it's a large medicine ball, you may find it comfortable to place your hands under it.

Goblet squat benefits are similar to those of regular squats. Holding a weight forces the body to remain upright and puts more strain on the quadriceps and less on the glutes. The weight also works your upper body.

Strengthens your knees, hips, and buttocks. All the muscles in your lower body are enhanced. Regular squats will make you strong enough to easily climb stairs, jog, and walk briskly.

Strengthens your core. The kettlebell you hold for goblet squats works your spine as well. 

Tones your upper body. Holding the weight tones your biceps, chest muscles, and deltoids.

Beneficial as you grow older. Squats and weight-enhanced squats increase strength in your thigh muscles. These muscles are necessary for walking and going up and down stairs. Squats have proven benefits and are a recommended exercise for older people.

Goblet squats strain the quadriceps muscles. The quadriceps stretch helps relax these muscles and makes them more flexible.

  1. Stand in front of a counter or stable chair. 
  2. Place your feet about shoulder-width apart.
  3. Hold the chair for balance with your left hand.
  4. Bend your right leg back and hold it in your right hand. 
  5. Pull the foot up until your thigh is perpendicular to the floor.
  6. Remain upright without bending forward.
  7. Hold this stretch for 20 to 30 seconds.
  8. Repeat with the other leg.

Remember to breathe normally through the stretch.

The goblet squat works the quadriceps femoris muscle. All four heads of this muscle attach to the tibia (shin bone) through the patellar tendon. Too much strain on this tendon and lack of variation in your exercise program can cause patellar tendinopathy. The tendon feels thick and hurts, and it may be painful enough to prevent daily activities.

Make sure your knees don't come forward beyond your toes. This puts stress on your knee joint.