The goblet squat is all about fundamentals ... Since the weight doesn’t sit on a fixed tract like the Smith or hack squat machines, more muscle recruitment is required to stabilize movement.

But for those with back pain, traditional squats can feel like too much. Trying out a variation like a goblet squat, though, can give you all of that lower body love with less impact.

When doing a goblet squat for the first time, use a lightweight dumbbell until you’re comfortable with the movement and can maintain the correct posture. Share on Pinterest Eugenio Marongiu ...

What makes the Smith machine so unique: Unlike a traditional squat rack and barbell setup, the barbell is attached (it's anchored between two metal rails), which helps guide your movement and form.

Goblet squats are a full-body movement. This variation of a squat has benefits for the quadriceps, calves, gluteal muscles, and core. You may do goblet squats if you want to tone these muscles and ...

Better option: Swap it for a wide-legged goblet squat. Behind-the-head lat ... with “shoulder dislocate” exercises. Smith Machine squat: Great to start with and get used to the movement ...

If you’re looking for a functional and effective way to seriously fire up your lower body, might we recommend the dumbbell goblet squat ... and cardio in one machine? We love that.

A fitness expert breaks down the differences between a sumo squat vs. goblet squat, plus which move may be the best fit for you. Photo: Getty Images/ RealPeopleGroup Published Jan 14, 2025 ...