How to do it
- Hold a dumbbell or kettlebell vertically against your chest with both hands.
- Sit straight down between your hips, keeping the chest tall and the elbows inside the knees.
- Drive through the whole foot to stand back up.
Cues that matter
- The front load acts as a counterweight and teaches an upright torso.
- Push the knees out over the middle toes.
Common mistakes
- Letting the chest collapse forward.
- Stopping well above parallel.
Muscles worked
Primary
- Quads
- All four heads
Also works
- Glutes
- Core
- Adductors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Goblet Squat in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the quads with different equipment — for a day the dumbbell is taken, or a gym that does not have one.