Legs · Bodyweight
Bodyweight Paused Goblet Squat
How to do the bodyweight paused goblet squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet about shoulder-width apart and hands held at your chest as if cradling a weight. Push your hips back and bend your knees to lower until your thighs are at least parallel, pause for a beat at the bottom, then drive through your heels to stand.
- 1Sit back and down into your heels as the quads and glutes load
- 2Tension held through the legs during the pause at the bottom
- 3Chest staying upright with elbows inside the knees
Common mistakes
- Letting your knees cave inward or heels rise
- Bouncing out of the bottom instead of holding the pause
- Letting your chest collapse forward
Muscles worked
The bodyweight paused goblet squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the bodyweight paused goblet squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.