TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Goblet Squat

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Glutes

Also adductors, abs

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Hold the dumbbell at your chest
  2. 2Elbows inside the knees at the bottom
  3. 3Sit deep, chest up

Most common mistake

Outgrowing it but never moving on to heavier squats.

Watch a demo
B
For quads
#22 of 33
See the full list →
Research
61
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 61
Target tension · 35%3/5
Loaded stretch · 25%4/5
Progression · 20%2/5
Low cost · 20%5/5

Perfect for learning to squat; you’ll outgrow the loading fast.

How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

Takes

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