Goblet Squat
Trains the quadriceps, with help from the hamstrings and glutes. You need a dumbbell. 4 of our free programs use it, across 14 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Goblet Squat
These numbers are counted from the programs themselves, not averaged off the internet.
4of our 50 programs use it
3×12–15the shape they run most (10 sessions)
1:30typical rest between sets
3open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Full Body A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell + Bench Full Body | Full Body A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 2 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Goblet Squat progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Goblet Squat trains
Technique
How to do the Goblet Squat
- Stand with your feet shoulder-width apart, holding a single dumbbell vertically at chest height with both hands cupped under the top head, elbows pointing down.
- Begin squatting by bending your hips and knees, descending into a deep squat until your thighs are parallel to the ground or lower, keeping the dumbbell close to your chest.
- Push through your heels to return to the starting position, keeping your torso upright throughout.
- Repeat for the desired repetitions.
Form cues
Getting it right
- Keep your elbows pointed down and tucked in to stabilize the dumbbell during the squat.
- Engage your core to protect your lower back and maintain balance.
- Ensure your knees track in line with your toes as you descend.
Substitutes
Swap Goblet Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Goblet Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.