Barbell Wide Squat vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 388. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Wide Squat and Goblet Squat and pick the one that fits your Leg workout.
Barbell Wide 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 388 for Barbell Wide Squat.
What most people do isn't always what fits you. Barbell Wide 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 Wide Squat and Goblet Squat Differ
| What differs | Barbell Wide Squat | Goblet Squat |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | a dumbbell |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 388 sessions | 7,693 sessions |
How to Do Barbell Wide Squat
Barbell Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Wide Squat guide with alternatives and benefits, see the Barbell Wide 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 Wide Squat or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 388 for Barbell Wide Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Wide Squat and Goblet Squat work the same muscles?
Not quite. Barbell Wide Squat loads glutes, hamstrings, and inner thighs, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Wide Squat and Goblet Squat need?
Barbell Wide 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 Wide Squat once your form holds up.
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