Goblet Squat
Equipment Required
- One dumbbell or kettlebell
Muscle Groups Targeted
- Quadriceps
- Glutes
- Hamstrings
- Core (bracing/stabilization)
- Upper back (posture)
How To Do It
- Stand with your feet just wider than shoulder-width apart, holding a dumbbell vertically against your chest with both hands (like a goblet).
- Brace your core and keep your chest tall.
- Squat down by bending your knees and hips, lowering your hips as if you’re sitting between your heels.
- Go as low as you comfortably can, keeping the dumbbell close to your chest.
- Push through your heels to return to standing, squeezing your glutes at the top.
Imagine “spreading the floor” with your feet, press out and down to stay stable as you move.
Tips & Cues
- Keep your elbows inside your knees at the bottom.
- Don’t let your knees collapse in, track them in line with your toes. If this keeps happening, it’s worth thinking about how you’re training around injury and adjusting your movement.
- Keep your chest tall, eyes forward, and weight evenly on your feet.
- Control the movement down; don’t drop quickly.
Why It Matters
The goblet squat is a safe, powerful way to learn proper squat mechanics and build full-body strength. It gives you immediate feedback on posture and balance, making it one of the best entry points into lower body training.
It also translates well into other squat variations, including movements like the band squat, where the same core principles of control, alignment, and depth apply.
Because the weight is held in front of your body, it encourages an upright torso and reduces stress on the lower back compared to heavier barbell variations.
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