10 Best Dumbbell Goblet Squat Alternatives for Quad Strength
The Dumbbell Goblet Squat is done standing with dumbbells. Ranked closest by our scoring: the Goblet Squat, the Plie Dumbbell Squat and the Front Barbell Squat.
The Dumbbell Goblet Squat needs a dumbbell held against your chest, and if the dumbbells are gone or too light for you, the squat still has to happen. The closest option is the Goblet Squat, which holds a kettlebell close to your chest and squats even deeper, until your hamstrings meet your calves. Without a kettlebell either, the Front Barbell Squat moves the load onto your shoulders instead of your hands.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Goblet Squat
- Primary muscle
- Quads
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Glutes, Hamstrings, Calves
How to perform Dumbbell Goblet Squat
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Goblet Squat Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Goblet Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 
1. Goblet Squat
95% match- Quads
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the quads.
How to perform this exercise
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: goblet squat, the same as the Dumbbell Goblet Squat
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
2. Plie Dumbbell Squat
95% match- Quads
- Dumbbell
- Intermediate
- Compound
It uses the same equipment and still works the quads.
How to perform this exercise
- Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
- Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
- Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
3. Front Barbell Squat
88% match- Quads
- Barbell
- Intermediate
- Compound
A good swap when you have a barbell to work with, and it still works the quads.
How to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
4. Front Squat (Clean Grip)
86% match- Quads
- Barbell
- Intermediate
- Compound
How to perform this exercise
- To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
- Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
- Balance: harder to stay steady on than the Dumbbell Goblet Squat
5. Dumbbell Supported Squat
86% match- Quads
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
6. Barbell Squat
85% match- Quads
- Barbell
- Intermediate
- Compound
How to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
7. Speed Squats
85% match- Quads
- Barbell
- Intermediate
- Compound
How to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
8. Front Barbell Squat To A Bench
84% match- Quads
- Barbell
- Beginner
- Compound
How to perform this exercise
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
9. Front Squats With Two Kettlebells
84% match- Quads
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
- Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
- Rise back up by driving through your heels and repeat.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
10. Squat With Bands
84% match- Quads
- Barbell
- Intermediate
- Compound
How to perform this exercise
- Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
- With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: quads, the same as the Dumbbell Goblet Squat
- Equipment: free weights, the same as the Dumbbell Goblet Squat
- Body position: standing, the same as the Dumbbell Goblet Squat
Why You Might Need a Dumbbell Goblet Squat Alternative
A single dumbbell only goes so heavy before your grip or the rack runs out, and a busy dumbbell rack can leave you with nothing to hold at all. The Dumbbell Goblet Squat depends on that one dumbbell against your chest, so losing it means finding another way to load the same standing squat. Some alternatives swap the dumbbell for a kettlebell held the same way, others move the weight onto a barbell across your back or your front rack, and one has you clean a kettlebell to each shoulder. Every option keeps you standing and squatting deep, just with a different object in your hands or on your back.
How to Choose the Right Dumbbell Goblet Squat Substitute
If a kettlebell is all you have, the Goblet Squat holds it close to your chest the same way, though it takes you lower, down until your hamstrings meet your calves. Once you want more weight than one dumbbell or kettlebell allows, the Front Barbell Squat and the Front Squat (Clean Grip) move the load onto your shoulders and collarbone instead of your hands, which lets you add plates a dumbbell rack cannot. The Plie Dumbbell Squat changes the least: the same dumbbell, held at the base with both hands, just a wider stance and your toes turned out. For extra work, the Front Squats With Two Kettlebells cleans a kettlebell to each shoulder and squats as low as you can from there, and the Squat With Bands adds band tension that builds the higher you stand.
Dumbbell Goblet Squat FAQ
Which alternative works best with a barbell?
The Front Barbell Squat and the Front Squat (Clean Grip) both move the load onto your shoulders instead of your hands, which lets you go heavier than a single dumbbell allows. The Barbell Squat is a third barbell option if you would rather carry the weight across your back instead of the front of your shoulders.
How do I add more resistance once the dumbbell feels light?
The Front Squats With Two Kettlebells cleans a kettlebell to each shoulder, so you can rack more total weight than one dumbbell at your chest and squat as low as you can from there. The Squat With Bands puts a bar across your back with bands on the sleeves, and the band tension builds the higher you stand, so the top of the squat gets harder, not just the bottom.
What is different about the Plie Dumbbell Squat?
You hold the exact same dumbbell, but at the base with both hands instead of up against your chest, and your feet go wider than shoulder-width with your toes turned out. The depth is the same, thighs parallel to the floor, so the squat itself does not change, just the stance and where you hold the weight.
Can I do the Dumbbell Goblet Squat at home?
Yes, with a dumbbell or a kettlebell. The Goblet Squat holds a kettlebell close to your chest the same way, and the Plie Dumbbell Squat uses the same dumbbell you already own, held at the base with a wider stance. The Dumbbell Supported Squat holds a dumbbell in each hand at your sides, and the Front Squats With Two Kettlebells racks a kettlebell on each shoulder, so neither needs a barbell or a rack.
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