Legs · Squat and lunge
Goblet Squat
The Goblet Squat mainly trains your quads and glutes. Also working: abs.
Free weights
Stable
How to do it
- Hold the weight tight against your chest
- Feet slightly wider than shoulder width
- Squat deep, elbows between your knees
- Chest stays up, stand up powerfully
Coach’s tip
The weight in front of your chest keeps you upright automatically: the easiest squat to learn.
Setup
Grip
Kettlebell / dumbbell in front of your chest
Load
Free weights
You need
one of: Kettlebell, Dumbbells
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Goblet Squat work?
Mainly the quads and glutes. The abs help.
What can I do instead of the Goblet Squat?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Goblet Squat in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.