Goblet Squat: The Techniques, Variations, and Benefits of This Great Quads Workout

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

goblet squat
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 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 our 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, here's our step-by-step exercise walkthrough.

The Goblet Squat: A Step-By-Step Guide

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

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

Learn the proper technique for the goblet squat!

Pro Tip: Try the different variations as I show in the video to see what works for you. To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the goblet squat.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

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