Goblet Squat Entry
The goblet squat entry is a bodyweight lower body exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and abs. It mimics the goblet squat movement pattern using bodyweight, reinforcing proper squat mechanics with an upright torso and controlled descent.
How to do it
- Stand with your feet slightly wider than shoulder-width apart and toes turned out slightly.
- Clasp your hands together at chest height or hold them as if gripping an imaginary weight at your sternum.
- Engage your core and push your hips back and down as you lower into a squat.
- Descend until your thighs are at or below parallel to the floor, keeping your chest upright and knees tracking over your toes.
- Drive through your heels to return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and upright throughout the movement.
- Clasp your hands at your sternum to help maintain balance.
- Push your hips back and down as if sitting in a low chair.
- Drive through your full foot to return to standing.
Breathing: Inhale as you lower your hips into the squat, and exhale steadily as you drive back up to the starting position.
Common mistakes
- Letting your knees cave inward, which places unnecessary stress on the knee joints.
- Lifting your heels off the floor, which shifts your balance forward and reduces quad engagement.
- Rounding your lower back as you descend, which can lead to discomfort over time.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I can't squat very deep yet?
Only go as low as you can while keeping your heels flat and your chest upright. Depth will improve naturally over time.
Where should I feel this exercise?
You should feel your quadriceps working at the front of your thighs, along with your glutes supporting the lift.
Can I do this exercise every day?
Yes, bodyweight squats are generally safe for daily movement practice, provided you listen to your body and rest if you feel sore.