Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Goblet Squat

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, abs

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Hold the dumbbell at your chest
  2. 2Elbows inside the knees at the bottom
  3. 3Sit deep, chest up

Most common mistake

Outgrowing it but never moving on to heavier squats.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For quads
#22 of 33
See the full list →
Research
61
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 61
Target tensionGood
Loaded stretchStrong
ProgressionFair
Low costExcellent

Perfect for learning to squat; you’ll outgrow the loading fast.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

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