How to Do the Goblet Squat: Form, Starting Weight, Sets
The Goblet Squat is a dumbbell exercise that mainly works your quads. Beginners start with 3 sets of 8–12 reps and add 2 kg once every set hits the target.
Form in 3 steps
- Cup one end of a dumbbell with both hands against your chest, and set your feet shoulder-width apart with your toes turned slightly out.
- Stay tall. Breathe in, push your knees out over your toes, and sit your hips down.
- When your thighs are about parallel to the floor, breathe out and push through your whole foot to stand up.
Common mistakes
- Knees caving in: it puts stress on your knees. Push your knees out in the same direction as your toes.
- Dumbbell drifting away from your chest: your torso tips forward. Keep it tight to your chest as you go down.
- Heels lifting: you lose your balance. Keep your whole foot pressing into the floor as you sit.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 14kg |
| 60 kg woman, beginner | 8kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 2 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your knee bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Goblet Squat to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Goblet Squat?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 14 kg for a 70 kg man and 8 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My knees hurt during the Goblet Squat.
Don't squat as deep, and check that your knees are tracking over your toes. If it still hurts, stop and see a professional. If you pick knees as a problem area in DailyFit, this exercise is left out of your routine.
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