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Sumo Goblet Squat

Hold a single dumbbell or kettlebell vertically against your chest with both hands cupping the top. Take a wide stance with toes pointed out about 30-45 degrees. Sit straight down between your knees, keeping the chest up and knees tracking over the toes. Descend until your thighs are below parallel and stand back up by driving the floor away. The wider stance biases the adductors and inner glutes more than a regular goblet squat.

GLUTES · LOWER BODY

How it is executed

  1. Hold a single dumbbell or kettlebell vertically against your chest with both hands cupping the top.
  2. Take a wide stance with toes pointed out about 30-45 degrees.
  3. Sit straight down between your knees, keeping the chest up and knees tracking over the toes.
  4. Descend until your thighs are below parallel and stand back up by driving the floor away.
  5. The wider stance biases the adductors and inner glutes more than a regular goblet squat.
Muscles worked
Glutes
Primary muscle
Gluteus maximus
Equipment
Dumbbell
Movement pattern
Lower body
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Kettlebell Goblet SquatKettlebellGoblet SquatDumbbell
Glutes exercisesDumbbell exercisesBack to the library

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