Barbell Narrow Squat vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Narrow Squat and Goblet Squat and pick the one that fits your Leg workout.
Barbell Narrow Squat vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Barbell Narrow Squat and Goblet Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Narrow Squat and Goblet Squat Differ
| What differs | Barbell Narrow Squat | Goblet Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and outer thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 46 sessions | 7,693 sessions |
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
How to Do Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Narrow Squat or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Narrow Squat and Goblet Squat work the same muscles?
Not quite. Barbell Narrow Squat loads quads, hamstrings, and outer thighs, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Narrow Squat and Goblet Squat need?
Barbell Narrow Squat needs a barbell, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Barbell Narrow Squat once your form holds up.
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