How to perform the Goblet Squats
- 1Stand with your feet about hip to shoulder width apart, toes slightly turned out, and hold a dumbbell vertically close to your chest with both hands under the top end, elbows pointing down. Brace your abs like you’re about to be lightly poked in the stomach and keep your chest tall, looking straight ahead.
- 2Sit your hips back and bend your knees to lower into a squat as if you’re going to sit in a chair, keeping your heels down and the dumbbell tight to your chest, then pause briefly near the bottom. Push the floor away through your heels to stand back up, squeezing your glutes at the top and exhaling as you rise, then inhale as you lower into the next rep in a smooth, controlled rhythm.
Coach tips
- Keep your knees in line with your toes so they don’t cave inward as you squat.
- Only go as low as you can while keeping your heels down and your chest from collapsing forward; depth will improve over time.
- If your lower back feels strained, lighten the weight and focus on keeping your abs tight and the dumbbell close to your chest.
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One rep, one set. Hypro turns the Goblet Squats into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Goblet Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Goblet Squats fits right into proven hypertrophy and strength templates.
