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Sumo Goblet Squat

Sumo Goblet Squat trains 6 of the 18 muscle groups Full Coverage tracks: Quads 75%, Adductors (inner thigh) 70%, Glutes 55%, Hamstrings 20%, Lower back / erectors 20%, Abs 20%.

Backbone movement Level: Beginner Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Sumo Goblet Squat - Start position
Start position
Sumo Goblet Squat - Finish position
Finish position

How to do it

  1. Hold one dumbbell vertically at your chest with both hands.
  2. Stand with your feet wide, toes turned out about 45 degrees.
  3. Squat straight down between your feet, keeping your torso upright.
  4. Push the floor apart with your feet as you stand.
  5. The wide stance and turned-out toes are what make this an adductor movement rather than a normal squat.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Hip Adduction (Machine), it loads Quads 75 points higher, Glutes 55 points higher, Hamstrings 20 points higher. It needs Dumbbells where the other uses Machines. Compared with the Dumbbell Front Squat, it loads Adductors (inner thigh) 30 points higher, Quads 15 points lower, Forearms 15 points lower.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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