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How to do the Goblet Squat

The Goblet Squat is a compound dumbbells exercise that mainly works your quads and glutes, with help from your abs. Focus on three things: sit between your heels; elbows brush inside your knees; stand tall and squeeze.

QuadsGlutesAbsDumbbells

Setup

  1. 1Hold one dumbbell at your chest
  2. 2Feet shoulder-width

Three cues

  1. 1Sit between your heels
  2. 2Elbows brush inside your knees
  3. 3Stand tall and squeeze

Most common mistake

Heels lift

Sit back and stay flat-footed

In Hindi · हिन्दी में

  1. 1एड़ियों के बीच बैठें
  2. 2कोहनियाँ घुटनों के अंदर छुएँ
  3. 3सीधे खड़े होकर दबाएँ

आम गलती: एड़ियाँ उठें तो, पीछे बैठें और पैर ज़मीन पर टिकाएँ

Alternatives to the Goblet Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Goblet Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.