Benefits of The Goblet Squat

The goblet squat is not a highly performed exercise, and I personally believe it is underrated. There are many benefits of the goblet squat, all of which have specific applications within one’s training depending on the circumstances. Below is a list of the 3 exercise benefits I will be going over within this article:

  1. Working on Technique
  2. Many Training Applications
  3. Training Goal Applications

Working on Technique:

Technique is huge and the most important thing when it comes to lifting and laying our foundation. The goblet squat allows you to focus and work on technique because of the location of the weight, as well as the more free-range of motion. Allow me to explain this in further detail!

With the dumbbell out in front of you, it allows you to have a more vertical back angle. This helps to keep your back flat, and while forward lean in a traditional back squat is not an inherently bad thing, it can help to prevent excessive amounts of this when performing the back squat. The location of the dumbbell also helps with proper weight distribution through your foot.

Secondarily, when performing this exercise you are not trapped underneath a barbell, I find this allows me more space to find my groove and positioning as well as feel more comfortable while performing the lift. Also, seeing as we are using a dumbbell, we will likely be using submaximal weights, therefore, allowing us to focus on our technique.

Many Training Applications:

With this exercise, we need to look for ways to make it more difficult. This is because the exercise is difficult to train heavy, so unless we are looking to work on technique, there should be some ways to implement this exercise into our training in a more challenging way. The two main training applications of this exercise come from technique work and intensity techniques. Let’s talk about technique work first!

If we are planning to work on technique, I would suggest working with 3-4 sets of a non-challenging weight for roughly 8-10 reps. Consider performing this exercise with a slow eccentric to reinforce proper technique and tracking of your joints.

When it comes to intensity techniques, I love the plyometric variation of this exercise. It gets difficult really quickly while using a lightweight. It is also highly applicable to power, strength, hypertrophy and endurance training! You can even consider throwing this exercise into a circuit, which will emphasize the endurance benefits a bit more. All in all, this exercise has a large bang for its buck reward!

Many Training Goal Applications:

Like I previously mentioned, this exercise is highly applicable to a variety of goals. There are many reasons why this is true and different methods of performing this exercise will influence one or the other.

Starting with power training, the plyometric variation of this exercise is highly applicable as you must accelerate through the lift to perform it. This has good carry over to gaining strength as well, plus, you can always perform it with an increase in weight if needed.

In relation to hypertrophy training, this exercise can be a great metabolite training tool. When I am trying to use it in this fashion, I will perform it with either constant reps or a plyometric. It gets a great pump in your quads if done with enough effort! Performing the exercise in a circuit can further increase its cardiovascular demand as well.

Wrapping Up:

To wrap up this article, I want everyone who is reading this to walk away with the impression of the goblet squat being a very useful exercise! It should not be neglected! From working on form, to its multitude of variations for different goals and how versatile it is for your actual goals.

Now go do some goblet squats! I thank you for taking the time to read this article! As always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!


Until Next Time,


Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.

Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

2 Responses

  1. Your article is very much appreciated. Some years ago, I tore my anterior cruciate ligament and today I find that exercises such as the Goblet Squat cause pain in my knee. Could you recommend another exercise that will work the same muscles but is a little easier on the knees? When I do the Goblet Squat I seem to have to rest often and past a certain point the knee just locks up, swells up and is very hard to move. 

    Once again, great article and I appreciate your help. 


    • Hey Dennis, thanks for the comment! Make sure you’re not doing exercises that hurt your knee. As for your question, I am not a doctor, so I will not be able to give you guidance in that respect. I would suggest speaking to a doctor, such as a physiotherapist.

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