The Goblet Squat is a great leg exercise for focusing on the front of your legs (your quads). This is because of the weight being front loaded and the more upright position you need, to complete the exercise.

goblet squatDoing exercises that work your quads will help you get an excellent overall physique.

It's always good to have your lower body looking in proportion to your upper body and making sure you don't have chicken legs.

Also, building strength and endurance in your legs by altering rep ranges, will help with many sports and physical activities.

Whether you enjoy skiing, cycling, running or just walking, this exercise will have positive benefits.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

There are a couple of variations of this exercise, which I show you in the video. You can do them using kettlebells or dumbbells.

There are other variations that I don't touch on in this video, but there are other tutorials on the YouTube channel for bodyweight squats, Barbell back squats and Barbell front squats.

We have a full video tutorial below to show you the fine form points of the exercise. Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

Goblet Squat – Step-by-step technique

    • Step 1: Take a kettlebell or dumbbell and hold it in front of your chest.
    • Step 2: Set your feet just past shoulder width apart.
    • Step 3: Keeping your core tight and your torso upright, breath in as you lower down, as if you were sitting in a chair.
    • Step 4: At the low point of the move, your head and torso should be upright, your butt pushed back, legs at 90 degrees and heels firmly planted on the ground.
    • Step 5: Pause for 1 second at the bottom, then breathing out, push through your heels back to an upright position.

** Pro Tip #1: Start by using the higher rep range of 10-20 reps.

** Pro Tip #2: Try the different variations as I show in the video to see what works for you.

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To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.