How to Do Goblet Squat

Goblet Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Dumbbell Goblet Squat.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Goblet Squat

  1. 01Hold a dumbbell vertically against the chest, cupping the top head with both hands.
  2. 02Set the feet slightly wider than shoulder-width with the toes angled slightly outward.
  3. 03Sit the hips back and down between the heels, keeping the dumbbell in contact with the sternum throughout.
  4. 04Descending until the elbows graze the inside of the knees, then drive through the floor to return to standing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Goblet Squat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows tucked inside the knees at the bottom of the squat to prevent the weight from pulling the chest forward.

Same coaching engine used inside the A90 app

05 / FAQ

Goblet Squat questions

What muscles does Goblet Squat work?

Goblet Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Goblet Squat correctly?

Hold a dumbbell vertically against the chest, cupping the top head with both hands. Set the feet slightly wider than shoulder-width with the toes angled slightly outward. Sit the hips back and down between the heels, keeping the dumbbell in contact with the sternum throughout. Descending until the elbows graze the inside of the knees, then drive through the floor to return to standing.

What is the A90 coach tip for Goblet Squat?

Keep the elbows tucked inside the knees at the bottom of the squat to prevent the weight from pulling the chest forward.

Is Goblet Squat suitable for beginners?

Goblet Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Goblet Squat?

Goblet Squat uses dumbbell.

A90 Intelligence

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