Tempo Goblet Squat
The tempo goblet squat is a dumbbell squat where you lower yourself slowly over four seconds before standing back up. It builds strength in your quads and glutes and teaches you to control the movement instead of dropping into the bottom. It suits beginners learning to squat as well as experienced lifters who want to tidy up their technique with a lighter weight.
Muscles worked
The Tempo Goblet Squat mainly works your quadriceps and glutes, with your hamstrings and abs helping.
Setting up
- Pick up a single dumbbell and hold it upright against your breastbone, with both hands cupped under the top end. Keep your elbows pointing down and tucked in close to your ribs.
- Stand with your feet about shoulder-width apart, or slightly wider, with your toes turned out a little. Wear flat, stable trainers.
- Choose a light to moderate weight for your first sessions, around 6-12 kg for most beginners. The slow lowering makes it feel much harder than a normal squat.
- Take a breath in, brace your abs as if you are about to be nudged in the stomach, and keep your chest tall with your eyes looking ahead.
How to do the Tempo Goblet Squat
- Stand tall with the dumbbell pinned against your chest and your weight spread evenly through the whole of both feet.
- Start the movement by pushing your hips back, then let your knees bend and travel out in line with your toes.
- Lower slowly over a count of four seconds ("one-thousand-one, two, three, four"), keeping your chest up and the dumbbell close to you.
- At the bottom, your elbows should come down between your knees. Stay braced and keep your heels flat on the floor.
- Without bouncing, push the floor away through your whole foot and stand up strongly, squeezing your glutes at the top.
- Reset your brace and your breath, then start the next rep with the same slow four-second descent.
Form tips
- Count out loud or in your head on every rep. If you reach the bottom before four, you are going too fast.
- Keep the dumbbell glued to your chest. If it drifts forward, it will pull you onto your toes.
- Think about spreading the floor apart with your feet. This helps your knees track out over your toes and keeps your glutes working.
- Use the elbows-between-knees position as your depth guide. Go only as low as you can while keeping your heels down and your chest tall.
- Drive up powerfully but under control. Keep your feet flat and your abs braced, and avoid bouncing out of the bottom.
Common mistakes
Dropping down too fast
Lighten the dumbbell and count each second properly. The slow descent is the point of the exercise, so choose a weight you can lower smoothly the whole way.
Heels lifting off the floor
Keep your weight in the middle of your feet and push your hips back as you lower. If your heels still rise, reduce your depth slightly and work on gradually going deeper over time.
Knees caving inwards
Push your knees out in line with your toes, especially as you stand up. Turn your toes out slightly and use a lighter dumbbell until the movement feels steady.
Leaning forwards and letting the dumbbell drift
Keep the dumbbell tight to your chest, your elbows pointing down and your abs braced. Think of sitting down between your knees rather than folding forwards.
Sets and reps
| Build strength | 3-5 sets of 5-6 reps with the heaviest dumbbell you can lower for a full four seconds with good form, 2-3 minutes rest |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a 4-second lowering phase, 60-90 seconds rest |
| Fat loss and general fitness | 2-3 sets of 10-15 reps with a lighter dumbbell, 45-60 seconds rest, as part of a full-body workout or circuit |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Tempo Goblet Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Tempo Goblet Squat FAQs
How heavy should a tempo goblet squat be?
Start lighter than you would for a normal goblet squat, as the slow lowering makes every rep harder. Pick a weight that lets you complete every rep with a smooth four-second descent and keep your chest tall. If your form falls apart or you rush the last few reps, the dumbbell is too heavy.
Why do the squat so slowly?
A slow descent keeps your quads and glutes working for longer on every rep and gives you time to feel where your knees, hips and weight are. It is also a good way to practise squatting technique with a light weight. Always keep the tempo honest, as the exercise loses its purpose if you speed up.
How low should I go in a goblet squat?
Aim to lower until your elbows come between your knees, as long as your heels stay flat and your chest stays up. If you cannot reach that depth comfortably, stop where you can keep good form and build up gradually. Stop if anything hurts and get it checked.
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