Complete Guide To Goblet Squat Exercises

The traditional back squat with a barbell is the queen of all leg workouts for Goblet Squat. However, they don’t work well for targeting particular lower body muscles. Additionally, carrying big loads may strain your lower back.

The goblet squat, on the other hand, barely strains your back at all. Additionally, it is a flexible workout that you can simply modify to meet your bodybuilding objectives and gym equipment.

I demonstrate how to perform a goblet squat in this article. Additionally, we’ll give you a few other goblet squat variations that work different sections of your legs for heel elevated goblet squat.

A Goblet Squat: What Is It?

The goblet squat is a lower-body workout in which you squat while holding a weight in front of your chest. Dumbbells, kettlebells, or weight plates are frequently used as the weight.

Goblet Squat

Your back can remain in a more upright position if you bear the weight in front of you. Because of this, goblet squats are easier on your lower back than standard squats.

Despite not being a straight substitute for barbell squats, this exercise is a great addition to your leg day routines.

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Worked Muscles for Goblet Squat

Goblet Squat

Include, to some extent, the calves, gluteus maximus, hamstrings, quadriceps, and hip flexors.

Front squat versus goblet squat

Another exercise where you hold the weight in front of you is the front squat. And if you are familiar with this workout, you are aware that the quadriceps are also given extra attention.

Goblet Squat

In a front squat, though, the weight is still on your shoulders. The centre of mass of the weight is positioned a few inches in front of your shoulders during the goblet squat, in contrast.

Goblet squats target the quads more than front squats do for this reason. On the front squat, you should be able to use higher weights.

The Elevated Goblet Squat Is For Whom?

Every gym-goer, from those who never skip leg day to those who try to avoid it at all costs, can benefit from the heel-elevated goblet squat because it can be used for a variety of training goals.

Goblet Squat

The heels-elevated goblet squat becomes a great option if you’re looking to increase your lower body strength and muscle, as well as that aesthetically pleasing “teardrop” shape in the front of your legs, because you can schedule it into your workouts at a high volume because it doesn’t require as much effort as heavy barbell lifts. This will enable you to concentrate entirely on the growth and hypertrophy of the quads.

Who Is The Elevated Goblet Squat For?

Because you can schedule the heels-elevated goblet squat into your workouts at a high volume and it doesn’t require as much effort as heavy barbell lifts, it becomes a great option if you’re looking to increase your lower body strength and muscle as well as that aesthetically pleasing “teardrop” shape in the front of your legs. You’ll be able to completely focus on the quads’ development and hypertrophy as a result.

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Step 2:Wedge Your Heels 

Make a plan for how you will raise your heels before performing the goblet squat. If you don’t have weightlifting shoes, spread a pair of tiny weight plates out on the floor at the same distance apart as you would when squatting.

Goblet Squat

Place the weight you’re using in front of the plates, and then take a standard squat position on top of them.

Coach’s Advice: Only place your back foot on the plates. Make sure the soles of your feet are firmly planted on the ground.

Step 2: Prepare for a Squat

Grab your tool and hold it at chest level in the goblet posture. Make sure the weight is not on your torso by aggressively lifting it with your arms while keeping it close to your body. Breathe deeply into your abdomen and make sure your toes are on the floor and your heels are firmly planted on the plates.

Goblet Squat

Coach’s Tip: Refrain from lifting or shrugging your shoulders while holding the weight in the goblet position. Scapula should remain down and back.

Step 3: Drop Dead Down

Break at the knees to begin the heels-elevated goblet squat. If you can, try to sit upright and avoid intentionally leaning forward. Squat as low as you can while letting your knees pass past your toes.

Goblet Squat

Reverse the motion by tightening your quads to stand back up once you’ve reached the bottom of the squat.

Coach’s Advice: This exercise requires forward knee motion, but be careful not to lean too far forward or onto your toes.

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Goblet Squat Sets and Reps with Elevated Heels

A specific workout variation you’ll often use when you wish to bulk up your quads is the heels-elevated goblet squat. As a result, there aren’t many choices for programming. You can do the heels-elevated goblet squat in two different ways:

  • If this is your first time: Begin with two sets of five repetitions with a light weight and a slow cadence.
  • To promote muscle growth, try three sets of 15 repetitions with a little weight and quick rest intervals.

Alternatives to the Heels-Elevated Goblet Squat

You can almost count on wedging your heels to increase the difficulty of your squats and, as a result, your quad growth. However, you are not limited to doing just the heels-elevated goblet squat. These substitutes provide your legs an equally fierce sensation.


Not sure if you should perform the heels-elevated goblet squat? Look at these typical queries.

How much should my heels be raised?

This choice is the result of trial and error. The more forward your quads can move during the goblet squat, the higher you elevate your heels. However, doing so can put more strain on your knees and call for better balance.

Is the goblet squat with raised heels hazardous for my knees?

No. It all depends on the context; no workout is intrinsically risky. Your knee joints will experience more torque if you lift your heels to create more forward knee travel. This is comparable to the torque you apply to your hips while performing a Romanian deadlift or the pressure you apply to your shoulders when performing lateral raises, though.

It could feel awkward at first if your knees aren’t accustomed to the tension. Your best bet is to start with very little weights and move slowly with the heels-elevated goblet squat.

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