Goblet Squat vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Goblet Squat and Pistol Squat and pick the one that fits your Leg workout.
Goblet Squat vs Pistol 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 86 for Pistol Squat.
What most people do isn't always what fits you. Goblet Squat and Pistol Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Goblet Squat and Pistol Squat Differ
| What differs | Goblet Squat | Pistol Squat |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 7,693 sessions | 86 sessions |
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.
How to Do Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body 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 Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Goblet Squat or Pistol Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 86 for Pistol Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Goblet Squat and Pistol Squat need?
Goblet Squat needs a dumbbell, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Pistol Squat once your form holds up.
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