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The Goblet Squat is a lower body exercise that primarily targets the quadriceps but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to intermediate lifters.




  • Stand with your legs just wider than shoulder-width apart holding a dumbbell against your chest. Your palms should be facing each other on either side of the end of the dumbbell.
  • Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don’t come up onto your toes).
  • When you reach the bottom, drive up through your heels back to a standing position.
  • Keep your chest and head up, your abs contracted and your back flat throughout.

Leg Muscle Diagram.

Leg Muscles