Goblet squat: the best squat to start with
A goblet squat is a squat where you hold a kettlebell or dumbbell with both hands against your chest, like a goblet. You sink down upright between your legs, elbows inside your knees, and push yourself back up. It's the easiest way to learn to squat well. That's why I recommend it to anyone who wants to get started with squatting.
The weight in front of you works as a counterbalance. You naturally stay more upright and you'll dare to go deeper. Below you'll find how to do it, which muscles you train, the mistakes to avoid and how to build up from there.
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Updated: 2026-11-09
What is the goblet squat?
The goblet squat is a squat with the weight in front of your body. An American strength coach came up with it when he just couldn't teach a big group of athletes to squat properly. With a weight held against the chest, it suddenly clicked. The weight pulls you slightly forward, so you keep your torso upright and sink between your legs. That's exactly what a good squat needs.
So a kettlebell squat and a goblet squat aren't two different exercises. It's the same movement. Only the weight and the way you hold it change.
| Squat | Where's the weight? | Why choose it? |
|---|---|---|
| Goblet squat | Kettlebell or dumbbell against your chest | Learning the movement, staying upright, starting light |
| Front squat | Barbell on the front of your shoulders | The next step: lifting heavier with an upright torso |
| Back squat | Barbell on your upper back | Lifting the heaviest, needs the most technique |
A goblet squat puts far less load on your back than a squat with a heavy barbell. That makes it a great choice for easing back in after a break from training. The logical order is goblet squat, then front squat, then back squat. Want to know more about squatting with a bar? Read the squat: how to learn this basic move properly.
Which muscles does the goblet squat work?
The goblet squat trains your whole lower body, and your core works hard too.
- Front of your thighs (quads): they straighten your knees as you stand up.
- Glutes: they extend your hips, especially at the bottom and on the way up.
- Hamstrings and inner thighs: they help out and keep your knees and hips stable.
- Core and upper back: they keep you upright and stop your chest from caving in.
- Arms and shoulders: they hold the weight. You'll really feel that after a few sets.
Want your glutes to do more of the work? My advice: sink down slowly as deep as you can with good form, and fully open your hips at the top. That works better than all sorts of tricks with your feet.
How to do a goblet squat, step by step
Grab a light weight. First you learn the movement. Heavier comes later.
- Pick up the weight. Hold a kettlebell by the sides of the handle, bell facing down. Stand a dumbbell on its end and hold the top end with both hands underneath, like a goblet.
- Weight against your chest. Keep it high and close to your body. Your elbows point down.
- Set your feet. A bit wider than your hips, toes turned out slightly. Find a stance where you can go deep without your heels lifting.
- Breathe in and brace your belly. Chest up, eyes forward.
- Sink between your legs. Bend your knees and hips at the same time. Your knees travel in the direction of your toes. Think “down between my legs”, not “sit back onto a chair”.
- At the bottom: elbows inside your knees. Use your elbows to gently push your knees out. Go as deep as you can with a straight back and your heels on the floor. If you can, get your hips below your knees.
- Stand up. Push through your whole foot, keep your chest up and fully straighten your hips and knees at the top. Breathe out.
Kettlebell or dumbbell? For the exercise it doesn't really matter. I find a kettlebell sits a bit more comfortably against your chest. A dumbbell is handy if that's all you've got at home or in the gym. Just use what's there.
Tip: put your phone on the floor and film yourself from the side. Do your heels come up, or does your chest drop forward? Then you know straight away what to work on.
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Common goblet squat mistakes
- The weight drifts away from your chest. Then it pulls you forward and your chest caves in. Keep it high and close.
- Elbows resting on your knees. Then you're leaning on them and not really squatting. Your elbows belong inside your knees.
- Knees caving in. Push them out, in line with your toes.
- Heels lifting. Set your feet a little wider or turn your toes out a bit more. Still not working? Go a bit less deep for now and build up gradually.
- Only going halfway. You miss a big part of the exercise. Go as low as you can with good technique.
- Dropping down. Lower with control and drive up strong.
- Going heavier too soon. Movement first, then weight. A sloppy rep with more kilos gets you nowhere.
Got issues with your back, knees or hips? If in doubt, check with your doctor or physio first. A coach will then adapt the exercise to you. We don't take over the role of whoever's treating you.
Variations and progression: which weight, and what's next?
Which weight should you pick? There's no fixed standard. My advice: choose a weight you can do 8 to 10 controlled reps with, while still having a few left in the tank. Can you do that cleanly for three sets? Then move up to the next kettlebell.
Is the goblet squat only for beginners? Not at all. Strong lifters use it too, to keep their squat sharp or to rebuild after an injury. Same rule there: don't rush back to heavy weights. Impatience is exactly what sets you back.
- Pause at the bottom. Stay down for two to three seconds. Great for depth and control.
- Slow on the way down. Count three to four seconds as you lower. Harder, without adding weight.
- Heels slightly raised. Put a small plate under your heels. Handy if your ankles are still stiff and your heels keep lifting.
- From goblet to overhead. Press the weight overhead at the top. A nice step towards squatting with weight above your head.
- Front squat with the barbell. Got the goblet squat down? This is your next step. After that comes the back squat.
More movements you'll learn in CrossFit are in CrossFit exercises: the 20 movements you'll learn.
How the goblet squat fits into our classes
With us, you don't need to write your own programme or figure out which weight to grab. You walk in, the workout's ready and a coach is watching in every class. Every exercise gets scaled. Not pointlessly easy, but right for you and safe.
The goblet squat is a natural way to scale a squat. Is squatting with a barbell still a step too far? Then you learn the movement properly with a kettlebell first. Once the pattern's right, you move on to the bar.
Want to really work on your strength after that? There are StrongLifts and Weightlifting classes on the schedule. Read more about strength training in Amsterdam East, or start with what strength training actually is. Would you rather just try it first? You can also do two weeks of unlimited training.
Want to learn to squat properly? Do it with a coach watching.
With Your Strong Start, the 28-day programme, you train with a coach who keeps an eye on your technique, your squat included. You just turn up, we take care of the rest. That way you build a solid base before you go heavier.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
What are goblet squats good for?
They teach you to squat upright and deep, they train your legs, glutes and core, and they're a safe stepping stone to squatting with a barbell.
Is a 20 kg goblet squat good?
There's no official standard. If you can do 8 to 10 clean, deep reps with 20 kg, you're doing well. When the weight gets hard to hold against your chest, the front squat is the logical next step.
Is a goblet squat harder than a regular squat?
Usually not for your legs, because you can hold less weight than you'd put on a barbell. Your arms and upper back do work harder. Technically, most people find it easier.
Which squat is the most effective?
It depends on your goal. Want to learn to squat? Start with the goblet squat. Want to get as strong as possible? You'll end up squatting with a barbell once your technique is solid. The best squat is the one you do well and do regularly.
Can you do goblet squats at home?
Yes. A kettlebell or dumbbell is all you need. Start light, film yourself now and then, and keep an eye on your heels, knees and chest.