The Goblet Squat is a beginner dumbbell squat that primarily trains the glutes and quads. It is useful for building lower-body strength through a squat pattern.
Primary muscles
glutes, quads
Secondary muscles
None
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
glutes, quads
Secondary muscles
None
THE MOVEMENT
How to perform
Hold the dumbbell close to the chest and set the feet at a comfortable squat stance.
Brace the torso and keep pressure through the whole foot.
Sit down between the hips while the knees track over the toes.
Stand by driving the floor away and finishing tall.
IRONYOU / CORE
Core cues
Keep pressure balanced through the whole foot as you descend and stand.
Let the knees and hips move together instead of forcing one joint to do all the work.
Use the deepest range you can repeat while keeping the torso and feet controlled.
STAY SHARP
Common mistakes
Losing foot pressure or letting the heels lift.
Changing depth dramatically from rep to rep.
Adding load before you can keep a consistent brace and bar/body path.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: full weight of one dumbbell held with both hands. Public value: one-dumbbell total load.
Goblet Squat Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as one-dumbbell total load.
Goblet Squat estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
38.6 kg
51.1 kg
63.6 kg
89.7 kg
60 kg
42.6 kg
56.5 kg
70.3 kg
99.1 kg
70 kg
46.3 kg
61.3 kg
76.3 kg
107.6 kg
80 kg
49.5 kg
65.6 kg
81.7 kg
115.1 kg
90 kg
52.4 kg
69.4 kg
86.4 kg
121.9 kg
100 kg
55 kg
72.9 kg
90.7 kg
127.9 kg
110 kg
57.3 kg
75.9 kg
94.5 kg
133.3 kg
120 kg
59.4 kg
78.7 kg
98 kg
138.1 kg
Goblet Squat Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as one-dumbbell total load.
Goblet Squat estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
19.6 kg
26 kg
32.4 kg
45.6 kg
50 kg
26.4 kg
34.9 kg
43.5 kg
61.3 kg
60 kg
30.8 kg
40.7 kg
50.7 kg
71.5 kg
70 kg
33.6 kg
44.5 kg
55.4 kg
78.2 kg
80 kg
35.5 kg
47 kg
58.5 kg
82.5 kg
90 kg
36.7 kg
48.6 kg
60.5 kg
85.3 kg
100 kg
37.5 kg
49.6 kg
61.8 kg
87.1 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Back Squat, Front Squat, and Leg Press.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Goblet Squat in IronYou.
Keep your last session, progress and next target with you when you train.