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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 5-8 | 2-3 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Goblet Squat to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
4
cal/min light
6
cal/min moderate
9
cal/min vigorous
Wider stance, more adductor work
Partial reps at bottom for burn
Add overhead press at top
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Goblet Squat is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Goblet Squat primarily targets the Quadriceps, Glutes. Secondary muscles include Core, Upper Back. This makes it effective for Legs development.
Most people benefit from doing Goblet Squat 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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