4 Benefits of Goblet Squat

The Goblet Squat can be used to develop lower-body strength, volume and power.

4 Benefits

Improve Technique

Goblet squat allows you to maintain an upright torso by holding a weight in front of you compared to have a bar on your back or a front squat. This variation also helps you get into a deeper squat especially for individuals with mobility restrictions.

Great for beginners

Due to holding a weight in your hands compared to having a bar on your back, the goblet squat is a safer option for beginners. It is also easier on your back because it shifts the load to your anterior core and saves your spine.

Light to Heavy Loading

This variation allows you to be able to load your squats at the proper range of motion from a lighter weight to a reasonably heavy weight.

Improves Core Strength

Your transverse abdominus, internal obliques, rectus abdominus, & external obliques have to engage to stabilize during the entire movement.

Performing the Goblet Squat

Step 1: Stand feet around shoulder width apart while a kettlebell around the horns.

Step 2: Keep your back tight by squeezing your shoulder blades together.

Step 3: Push your knees slightly out to open your hips.

Step 4: While keeping your body weight on your midfoot and a neutral spine, slowly lower your hips straight down.

Step 5: As you reach the parallel pause.

Step 6: As you come up, keep your weight midfoot and as you extend your knees squeeze your glutes.


To progress the goblet squat start with a light dumbbell or kettlebell and increase by 5lb or 2kg until you are working with a weight that you can barely hold or half your body weight for 4 sets of 10 repetition. When you progress to a heavier weight with this variation, move up the 7 Squat Progressions which is a double kettlebell squat.


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