Quads
Goblet Squat
The Goblet Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
Also known as: kettlebell goblet squat, kniebuiging met dumbbell
How to do it
- Hold a dumbbell vertically against your chest with both hands cupped under the top end.
- Stand with feet shoulder-width apart and toes slightly out.
- Brace your core, chest up and elbows pointing down.
- Sit straight down between your heels until your elbows reach the inside of your knees.
- Drive through your whole foot and stand up tall.
Tips
- Keep the dumbbell touching your chest the whole rep.
- Use the elbows to gently push the knees out at the bottom.
Common mistakes
- Letting the dumbbell drift away from the chest.
- Rounding the upper back at the bottom.
- Lifting the heels off the floor.
Muscles worked by the Goblet Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Goblet Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Goblet Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Goblet Squat good for beginners?
Yes. The Goblet Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Goblet Squat?
For example the Double Kettlebell Front Squat, Kettlebell Front Squat and Landmine Front Squat. They train mostly the same muscles, some with different equipment.
How do you make the Goblet Squat harder?
Add weight or reps, or move on to the Double Kettlebell Front Squat and Dumbbell Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.