Squat · Dumbbells
Goblet Squat
The Goblet Squat is a squat for the quads and glutes, done with dumbbells.
The animated figure highlights the muscles worked.
How to do it
- Hold one dumbbell upright at your chest, elbows down
- Sit down between your knees, back straight
- Heels stay down, knees track over your toes
Coach’s tip
Stand sideways to a mirror so you can check your back.
Sets and reps
How the 11 BindTrue programs that use it dose the Goblet Squat:
- Sets
- 2–4
- Reps
- 8–15
- Rest
- 60 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Action Hero Conditioning: 3 × 12 · 5 days a week
- Action Heroine Athletic: 3 × 12 · 4 days a week
- Lean & Shredded Lower A: 3 × 12 · 5 days a week
- Swimsuit Model Full body: 3 × 12 · 4 days a week
- Cover Model Conditioning: 3 × 12 · 5 days a week
- Flat Tummy, Snatched Waist Legs + Abs: 3 × 8–12 · 4 days a week
- 6-Week Fresh Start Full Body B: 3 × 10–12 · 3 days a week
- Heavy-Duty Kickstart Full Body B: 3 × 8–12 · 3 days a week
- Home Iron Full Body A: 4 × 8–15 · 3 days a week
- Beginner Strength 12 Weeks Day B: 2 × 8–10 · 3 days a week
- Fat Loss + Muscle Lower A: 3 × 8–10 · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.