Goblet Sumo Squat: Develop Those Legs That You Can Show Off

Goblet Sumo Squat is the perfect exercise to help you get fit and feel fabulous. If you’ve been looking for a way to target your lower body and build muscle, then look no further. This exercise requires no equipment and is easy to learn, so even if you’re a beginner, you can do it. In this article, we’ll walk you through the instructions, benefits, muscles used, tips, and mistakes to avoid. So read on to find out how to master the Goblet sumo squat.

Goblet Sumo Squat Summary

  • Primary Muscles: Gluteus Maximus
  • Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Goblet Sumo Squat Instructions

  • Stand with feet wider than shoulder width apart
  • Point toes out slightly
  • Keep back straight and core engaged
  • Lower hips down towards the ground
  • Pause in the bottom position
  • Drive through the heels to return to the start position

Video Tutorial

How to do a dumbbell goblet squat -- the bombshell way

Goblet Sumo Squat Muscles

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the goblet sumo squat exercise highlighted in red and the rest in blue.

Benefits of Goblet Sumo Squat

The Goblet Sumo Squat is an excellent exercise to include in any strength training or fitness routine. This exercise targets the gluteus maximus muscle, which is the largest muscle in the body and is responsible for hip extension, abduction, and external rotation. The Goblet Sumo Squat also works other muscles such as the quads, hamstrings, and core. This exercise offers an effective way to build strength and endurance in the lower body, helping to improve balance and stability. Additionally, performing this exercise regularly can help to increase mobility in the hips and knees, allowing for better performance in daily activities.

Tips for Performing Goblet Sumo Squat

Goblet Sumo Squats can provide many benefits to your workout routine, including increased strength and flexibility in the lower body. If you’re looking to get fit and reap the full benefits of Goblet sumo squats, here are some helpful tips to get you started.

  • Vary Your Training Sets Varying Weight And Repetition Combinations. For instance do 5 sets of 5 reps a week or two, then do 3 sets of 8-15 reps for a few weeks.
  • Warm Up Prior to Using Heavy Weight. When you ensure your muscles are warm and full of blood they will be less susceptible to enjury and you will be able to perform optimally
  • Perform Power Sets. There are many types of power sets. Most power sets generally couple different muscle groups or complementary muscle groups, you can also do power sets using the same muscle groups.
  • Push Yourself to Near Failure. When you lift to near failure you are telling your muscles that they need to get stronger. If you are not lifting to near failure you will be telling your muscle that they are strong enough and they don’t need to get stronger.

Benefits and Tips Video


Frequent Mistakes To Avoid

It is important to avoid making mistakes when doing Goblet sumo squats as they can lead to an injury or an ineffective workout. Before you begin your exercise, take some time to review the common mistakes that people make when doing this exercise. Knowing what to avoid will help you get the most out of your workout and stay safe.

  • Trying to Lift More Weight Than You can do Correctly. You are probably not surprise at how many people try to lift more than they should. They are going to forfeit your technique and may end up traumatizing their muscles by attempting to lift more than they should. Don’t let that be you.
  • Lift On Your Own. You may not think that it is important to have a lifting partner, but they can be a huge benefit. When you lift alone, you have no one to hold you accountable but you. Presumable, like most people you can talk you into about anything, and that will lead to you slacking off more than if you had a partner.
  • Making Your Routine to Easy. The only way you are going to get stronger is if you push yourself to work harder than you did before. In the beginning this is easy, but every-time you workout you need to step it up just a little bit or it will get to easy for you.

Variations and Complementary Exercises

If you’re looking to switch up your routine, or just want to add some variety, there are several alternative, complementary, and variations exercises that can give you a similar workout as the Goblet Sumo Squat. Here’s a list of some to try:

Dumbbell Sumo Squat

Graphic image of Dumbbell Sumo Squat.

Dumbbell Sumo Squat is an excellent alternative to Goblet Sumo Squat, as it allows the user to hold a dumbbell in both hands while performing the exercise. The dumbbells provide resistance that allows the user to further challenge their legs and glutes, while still focusing on proper form and technique. This exercise is great for increasing leg and glute strength, as well as developing core stability and balance. It is a great complementary or alternative exercise to the Goblet Sumo Squat, providing an additional challenge for those looking to increase their strength and muscular development.

Curtsey Lunge

Graphic image of Curtsey Lunge.

The Curtsey Lunge is an ideal exercise to complement the Goblet Sumo Squat as it targets the same muscles while also providing a dynamic and challenging workout. This exercise involves stepping one foot backward and bending both knees to lower into a lunge position. As with the Goblet Sumo Squat, it is important to focus on your core and glutes for the best results. The Curtsey Lunge also works on balance, coordination, and stability, making it an excellent alternative exercise that can help you achieve your fitness goals.

Stationary Lunges

Graphic image of Stationary Lunges.

Stationary Lunges are an excellent complementary or alternative exercise to the Goblet Sumo Squat. This exercise works the same muscles as the Goblet Sumo Squat but in a different way. To do this exercise, stand with your feet shoulder-width apart and take a big step forward with one leg. Bend both legs until your back knee is close to the ground and your front knee is at 90 degrees. Push off your front leg to return to the starting position and repeat on the other side. This exercise targets the quads, glutes, hamstrings and core muscles, making it an excellent addition to any workout routine.

Check Out These Top Dumbbell Exercises

Smith Machine Single Leg Deadlift

Graphic image of Smith Machine Single Leg Deadlift.

The Smith Machine Single Leg Deadlift is a great complementary exercise to the Goblet Sumo Squat. It helps to target the same muscle groups but in a different way. This exercise helps to build balance and stability, while also strengthening the glutes, hamstrings, and core. It is a great alternative when you don’t have access to a weight or a barbell. The Smith Machine Single Leg Deadlift can be done with or without weight, making it a very versatile exercise that can be done anywhere.

Smith Machine Hip Thrust

Graphic image of Smith Machine Hip Thrust.

The Smith Machine Hip Thrust is a great alternative or complementary exercise to the Goblet Sumo Squat. It targets the same muscles as the Goblet Squat, including the glutes, hamstrings, and quads, but it adds an extra challenge by requiring the individual to lift their hips off the ground while keeping their back flat. The Smith Machine Hip Thrust requires more balance and control than the Goblet Sumo Squat, making it a great way to increase overall strength and stability while still targeting the same muscles. Additionally, this exercise also allows you to use heavier weights, making it an ideal choice for those looking to build strength and power.

Cable Glute Kickbacks

Graphic image of Cable Glute Kickbacks.

Cable Glute Kickbacks are an excellent complementary or alternative exercise for the Goblet Sumo Squat. This exercise targets the glutes, hamstrings, and lower back muscles to help strengthen and tone the body. The Cable Glute Kickback is performed by standing in front of a cable machine with a cable attachment around the ankle. Keeping the leg straight, the leg is then kicked back behind the body while squeezing the glutes. This exercise can be done on one or both legs depending on preference and can be modified to increase or decrease intensity. When paired with the Goblet Sumo Squat, Cable Glute Kickbacks help build overall strength and tone for the lower body.

Opposing Complementary Exercises

In order to balance out the exercise Goblet Sumo Squat, it is important to include exercises that work the opposing muscle groups. The following exercises will help to ensure a complete and balanced workout.

Squat Sidekick

Graphic image of Squat Sidekick.

Squat Sidekick is a great complementary exercise to the Goblet Sumo Squat as it works the opposing muscle group. The Squat Sidekick works the glutes and hamstrings while the Goblet Sumo Squat works the quads and core. This combination of exercises ensures that all the major muscle groups in the lower body are activated. Squat Sidekick also helps to increase balance, flexibility, and stability, making it a great addition to any workout routine.

Squat Hold

Graphic image of Squat Hold.

The Squat Hold is the perfect complementary exercise to the Goblet Sumo Squat as it works the opposing muscle groups. The Squat Hold is an isometric exercise that focuses on the quads, glutes, and core, while the Goblet Sumo Squat is a dynamic exercise that targets the hamstrings, adductors, and glutes. The Squat Hold helps to develop strength and stability in the lower body muscles while the Goblet Sumo Squat helps to increase muscle endurance and power. Both exercises are important for overall strength and fitness, and can be used together in an effective workout routine.


Graphic image of Squat.

Squat is a complementary exercise to the Goblet Sumo Squat because it targets the opposite muscle group. Squat is an effective lower body exercise that focuses on strengthening and toning the quadriceps, hamstrings, and glutes. The Goblet Sumo Squat works the adductors, inner thighs, and glutes, which are all muscles that are not targeted during a Squat. When performed together, these two exercises offer a complete lower body workout that targets both the front and back of the legs.


Goblet sumo squats are an excellent way to get fit and build strength in your lower body. With the proper form and technique, you can enjoy all of the benefits it has to offer. Just remember to keep your knees pointed outwards, keep your back straight and use a slow, controlled motion. And most importantly, don’t forget to have fun! If you’re looking for more fitness tips and tricks, be sure to check out our other articles. Happy squatting!

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for goblet sumo squat post. With an image of a woman performing the exercise on Top and a graphic of the exercise on the Bottom.

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