How to do the goblet squat

Step by step

1. Grab a dumbbell and raise it in front of your torso with both arms while keeping it vertical (with one side up).
2. Position your hands to the sides of it with your palms placed firmly against the top weight plate.
3. Straighten your back, engage your abs, and inhale.
4. Descend into a squat while keeping your torso upright.
5. Squat as low as you comfortably can – ideally until your thighs are parallel with the floor.
6. Push through your heels to raise yourself back to the starting position and exhale near the top of the repetition.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the goblet squat

• Full Body Beginner3 × 10
• Dumbbell Only Full Body3 × 12
• 8-Week Upper Body Emphasis3 × 12
• 6-Week Shred3 × 15
• Toned & Lean3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.