Goblet Squat vs. Sumo Squat: Which Is Better?

Ever wondered about those squats that make your legs and booty stronger? We’re talking about the goblet squat and the Sumo squat! The names might sound funny, but they’re two fantastic exercises to help you build serious lower body strength.

For the goblet squat, you hold a weight close to your chest, targeting overall leg strength and core stability. In contrast, the Sumo squat involves a wide stance, targeting the inner thighs and glutes. Both squats offer unique benefits, so choose based on your fitness goals and preferences.

So, let’s dive in and find out what makes these squats different and which one might be your new favorite move at the gym. It’s time to settle the goblet squat vs. Sumo squat showdown!

Are Goblet Squats and Sumo Squats the Same?

Nope, goblet squats and Sumo squats aren’t the same at all! They’re like cousins in the squat family but have their own special moves.

Goblet squats have you hugging a weight close to your chest and working on your whole leg and core strength. Sumo squats, on the other hand, spread your legs wide and really target those inner thighs and glutes. So, they’re both excellent, but they have their own unique benefits!

What is the Goblet Squat?

Goblet Squat

The goblet squat is a special type of squat exercise. Imagine you’re holding a weight, like a dumbbell or a kettlebell, close to your chest, like cradling a big goblet. Then, you bend your knees and hips to lower your body, just like sitting in an invisible chair.

It’s like a regular squat, but holding the weight in front of you helps work your core and upper body, too. Goblet squats are super cool because they target your leg muscles, especially your quads and glutes, and they also give your core a great workout. So, they’re a fantastic exercise for building strength in your legs and midsection.

How to Perform the Goblet Squat

Performing a goblet squat is pretty straightforward. Here’s how you can do it:

  1. Get in your stance: Stand up straight with your feet about shoulder-width apart. Hold a dumbbell, kettlebell, or any weight close to your chest.
  2. Position Your Feet: Your toes can point slightly outward, about 15-30 degrees.
  3. Start the Squat: Bend your knees and hips simultaneously, as if you’re sitting in an invisible chair. Make sure to keep your back straight and your chest up.
  4. Go Low: Lower your body as far as your flexibility and strength allow, ideally until your thighs are parallel to the ground. But don’t worry if you can’t go that low at first—go as far as you can.
  5. Push Back Up: Push through your heels to stand back up straight, returning to the starting position. Do this for your desired number of reps. A good starting point is three sets of 10-12 reps.

Goblet Squat Pros

Goblet squats have some excellent pros:

  • They build strong leg muscles.
  • They give your core muscles a good workout.
  • It helps improve balance.
  • Simple for beginners.
  • You can do them at home or the gym with a dumbbell or kettlebell.

Goblet Squat Cons

  • You’ll need a dumbbell or kettlebell.
  • Limited by the amount of weight you can hold.
  • Not the best for super advanced strength training.
  • Other exercises might bulk up your legs faster.
  • If you have back or shoulder issues, you might need to adjust the technique.

What is the Sumo Squat?

Sumo Squat

The Sumo squat is another incredible squat variation. Imagine a sumo wrestler getting ready to fight – they stand with their legs wide apart, right?

Well, the Sumo squat is kind of like that! You start by standing with your feet much more comprehensive than your shoulders, and your toes point outward, like a V shape.

Then, you lower your body down by bending your knees and hips, just like in a regular squat. You aim to get your thighs as close to parallel to the ground as possible. Targeting your inner thighs, quads, and glutes is an excellent exercise. Plus, it can help improve your balance and flexibility, too!

How to Perform the Sumo Squat


Doing a Sumo squat is a piece of cake! Here’s how:

  1. Stand Wide: Start with your feet way wider than your shoulders and your toes pointing outward at about 45 degrees. It’s like making a big “V” shape with your feet.
  2. Get Ready: Place your hands on your hips or in front of you for balance – your choice!
  3. Squat Down: Now, bend your knees and hips simultaneously, just like you’re going to sit in a big, invisible chair. Keep your back straight and your chest up.
  4. Go Low: Lower your body as far as possible while keeping your heels on the ground. Ideally, your thighs should parallel the ground, but it’s okay if you can’t go that low initially.
  5. Rise Up: Push through your heels to stand straight up, returning to the starting position.
  6. Repeat: Do this for your desired number of reps. A good starting point is three sets of 10-12 reps.

Sumo Squat Pros

Sumo squats come with some excellent pros:

  • They target those inner thigh muscles.
  • Great for building solid quads and glutes.
  • Helps improve balance and flexibility.
  • Adds variety to your workout routine.
  • You can do them without equipment at home or the gym.

Sumo Squat Cons

While Sumo squats are fantastic, they have a few cons:

  • People with knee or hip issues might need to skip these.
  • You need enough space to stand with your legs wide apart.
  • It can be tricky to keep your heels down if you’re not flexible.
  • You might lift less weight with Sumo squats than with traditional squats.
  • They mainly target specific leg muscles (inner thighs), so they might not be your go-to for overall leg strength.

Are Sumo or Goblet Squats Better?

Regarding goblet squats and Sumo squats, the question of which is better depends on your fitness goals and personal preferences.

Both squat variations are excellent additions to your workout routine, but they work for slightly different muscle groups and offer unique benefits.

Muscles Worked During Goblet Squat

Goblet squats are fantastic for targeting several key muscle groups:

  • Quadriceps (Front Thigh Muscles): Goblet squats engage your quadriceps, the muscles at the front of your thighs. This exercise helps build strength and tone in your front thigh muscles.
  • Glutes (Buttocks): While primarily a quad exercise, goblet squats also work your glutes, contributing to a firmer and shapelier backside.
  • Hamstrings (Back Thigh Muscles): As you lower your body during a Goblet squat, your hamstrings, the muscles at the back of your thighs, come into play. This adds strength and balance to the posterior part of your legs.
  • Core Muscles: Holding a weight close to your chest in the goblet squat position requires engagement from your core muscles. This helps you maintain proper form and enhances your core strength and stability.

Muscles Worked During Sumo Squat

Sumo Squats, with their wide stance and turned-out toes, emphasize slightly different muscle groups:

  • Inner Thighs (Adductors): Sumo squats are excellent for targeting the inner thigh muscles, known as the adductors. They help tone and strengthen these often-neglected muscles, promoting better leg stability.
  • Quadriceps: Similar to goblet squats, Sumo squats engage your quadriceps, making them an excellent exercise for building overall leg strength.
  • Glutes: Your gluteal muscles, particularly the gluteus maximus, play a significant role in Sumo squats. This exercise helps lift and firm your buttocks.
  • Calves: While not the primary focus, your calf muscles assist in stabilizing your body during Sumo squats, making them a valuable part of the exercise.

Ultimately, the choice between goblet squats and Sumo squats depends on your fitness objectives. If you want to emphasize inner thighs and overall leg strength, Sumo Squats are an excellent choice.

On the other hand, if you want a more balanced lower body workout with added core engagement, goblet squats are a good option.

When are Sumo Squats Better?

First and foremost, they excel at targeting and toning the inner thigh muscles, known as the adductors. Sumo squats are the exercise of choice if you want to strengthen and shape this area.

Additionally, they offer a refreshing change in your leg workout routine, adding variety to your regimen. The wide stance inherent in Sumo squats can enhance your balance and flexibility, making them valuable for lower-body agility.

These squats also engage your gluteal muscles, contributing to lifted and toned buttocks, making them an ideal choice if glute strength and definition are your goals.

Moreover, some individuals find Sumo squats more joint-friendly, especially if they have knee issues, as the wider stance can reduce knee strain.

When are Goblet Squats Better?

Goblet squats prove highly effective in specific fitness scenarios. First and foremost, they excel at building overall leg strength and toning leg muscles, particularly the quadriceps and glutes.

Additionally, these squats engage the core muscles significantly due to the weight being held close to the chest, making them a valuable choice if you aim to strengthen your core while working on your leg muscles.

Also, goblet squats offer a balanced lower-body workout, targeting multiple muscle groups, including the quadriceps, glutes, and hamstrings. They are also known for enhancing flexibility and mobility since they require a deep range of motion.

Lastly, their versatility shines as they can be performed with various weights like dumbbells or kettlebells, accommodating different fitness levels and preferences.

How Many Reps Should You Do? Sumo vs. Goblet Squat

The number of reps you should do for Sumo squats and goblet squats depends on your fitness goals and current fitness level.

Sumo Squats

If you want to build strength and muscle, aim for 3-5 sets of 6-8 reps with heavier weights. This lower rep range with heavier weights will challenge your muscles and promote muscle growth.

Consider 3-4 sets of 10-12 reps with moderate weights for toning and muscular endurance. This higher rep range helps improve endurance and gives your muscles a good workout.

Goblet Squats

Similar to Sumo squats, if you want to focus on strength and muscle development, go for 3-5 sets of 6-8 reps with heavier weights. For toning and endurance, 3-4 sets of 10-12 reps with moderate weights work well

If you aim for general fitness, balance, and core engagement, you can do 2-3 sets of 12-15 reps with lighter weights. This higher rep range with lighter weights emphasizes control and balance.

Should You Do Both Goblet and Sumo Squats in One Workout?

Incorporating both goblet squats and Sumo squats into a single workout can be an effective way to target a variety of leg muscles and add diversity to your routine.

However, whether you should do both in one activity depends on your fitness goals and the overall structure of your workout plan.

When Should You Do Both Goblet and Sumo Squats?

If you want a killer leg workout that hits all the right spots, throwing in some goblet and Sumo squats is a smart move.

Goblet squats give your quads and core a real workout, while Sumo squats are all about those inner thighs and glutes. Mixing these squats up in your routine adds some excitement and keeps your muscles on their toes.

Plus, it can save you time, which is a win if you’re squeezing in workouts between a busy schedule. But remember, whether you go for both goblet and Sumo squats in one session or split them up, it’s all about what floats your fitness boat. Your goals and preferences rule the game here. So, do what feels right for you and keep crushing those leg days!

Frequently Asked Questions

Are goblet squats better than regular squats?

Goblet squats and regular squats each have advantages, but one is not inherently better. The choice between them depends on your fitness goals and personal preferences.

Do sumo squats grow glutes?

Yes, Sumo squats can help grow and strengthen your glute muscles. While they primarily target the inner thigh muscles, Sumo squats also engage the glutes significantly, especially during the upward phase of the squat.

Do goblet squats work glutes?

Goblet squats do work your glutes. While they primarily target the quadriceps (front thigh muscles) and engage the core due to the way the weight is held close to your chest, goblet squats also activate the gluteal muscles, especially during the upward phase of the squat.

Wrapping It Up

In conclusion, both goblet squats and Sumo squats offer unique advantages and can be valuable additions to your fitness routine. Goblet Squats bring core engagement and versatility with different weights while targeting a range of leg muscles.

On the other hand, Sumo Squats excels at working the inner thighs and also engage the glutes. Choosing between these squat variations should align with your fitness goals and preferences.

Whether aiming for a comprehensive leg workout, focusing on specific muscle groups, or seeking variety in your routine, incorporating goblet and Sumo squats can help you achieve a well-rounded lower body strength and toning regimen.

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