Goblet squats are the perfect moves for building strength in every part of the body. Sure, you’re really working those glutes and hamstrings but you’re also firing up the core to keep you stable, loading up the arms and training the back to stay stable.

So, what exactly is a goblet squat and what muscles does it work?

A goblet squat is a progression of the normal squat. Rather than squatting with your hands on your hips, you’re holding a weight in your hands – either a kettlebell or a dumbbell – and “goblet” refers to the way you hold it. You want your hands to be clasping your weight in the same way you might clasp a goblet of wine – the heel of your palms supporting the bottom of the kettlebell or top bit of the dumbbell so that it rests in the centre of your hand. It’s a total body burner, great all sorts of reasons, including:

Full body workout: Targets the glutes, hamstrings, core, arms, shoulders.
Adaptable: It’s a progression on the normal squat and the great thing is that you can keep on making it harder as you get stronger by adding heavier weights and slowing down the eccentric part of the move.
Function: Squats are arguably the most functional moves and a goblet squat is great for getting you used to picking up and carrying heavy objects. It’s also a great move for runners who need to make sure that their big muscle groups are able to fire on all cylinders.

Goblet squats are great, whatever your goals – be they aesthetic or ergonomic.

Gobble up those glute gains with a goblet squat