How to do Goblet Squats Correctly and Safely [Video & FAQs]

how to do the goblet squat cover image



Of all the functional movement patterns, the squat reigns supreme. If you could only pick one exercise, this would be it. Fortunately, there are a ton of variations, making it an exercise that virtually everyone can perform. The Goblet Squat is a great variation that allows you to perfect your technique in a very controlled setting.


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Okay, let’s get started.



  • Trains ideal squatting mechanics as the weight forces you into proper squatting positions
  • Improves mobility of the hips, knee, ankles and thoracic spine
  • Allows training of the squat pattern even in the presence of injuries


  • Quadriceps
  • Glutes
  • Hamstrings
  • Core
  • Upper Back


Kettlebell Goblet Squat

  • Obtain a kettlebell and grab onto the handle with both hands directly opposite one another (they come in different sizes)
  • Bring the weight up to your chest by flexing your arms and keeping your elbows close to your body
  • Set your stance slightly wider than shoulder width with your feet pointing forward or out no more than 15-30 degrees
brittany standing up with a kettlbell at her chest with her feet wider than shoulder-wdith-goblet-squat
  • Begin the squat by simultaneously bending at the hips and knees while keeping your spine neutral
  • Keep squatting until your depth is below parallel
  • Below parallel means that your hip crease is below the top of your knee when looking from the side
brittany squatting down and holding a kettlbell up by her chest goblet-squat
  • Reverse the movement by pushing straight back up with even pressure across your feet
  • Exhale at the top of the lift and squeeze your glutes to finish extending your hips

Dumbbell Goblet Squat

  • The exercise can also be performed with a dumbbell
  • Position the dumbbell in a vertical orientation, and hold onto either side of one bell as seen in the video
  • Bring the weight up to your chest by flexing your arms and keeping your elbows close and tight to your body
  • The remainder of the movement is the same as above


It is actually very difficult to perform this exercise incorrectly.  Keep your feet flat on the floor, your knees aligned over your toes, and your spine neutral.



Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.