Goblet Squat
Equipment Needed
About This Exercise
A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form.
How to Perform
- 1
Setup
Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Hold a dumbbell or kettlebell vertically at chest height, cupping the top of the weight with both hands close to your chest.
- 2
Initiate the Descent
Take a deep breath, brace your core, and begin lowering your body by pushing your hips back and bending your knees. Keep your chest up and elbows pointing down between your knees.
- 3
Bottom Position
Lower until your thighs are at least parallel to the floor, or as deep as your mobility allows while maintaining a flat back. Your elbows should track inside your knees.
- 4
Drive Up
Push through your entire foot, focusing on your heels and midfoot, to drive back up to the starting position. Keep your core braced and chest lifted throughout the ascent.
Form Tips
- •Keep your chest proud and shoulders back throughout the movement
- •Drive your knees out in the same direction as your toes
- •Maintain a neutral spine - avoid rounding your lower back
- •Keep the weight close to your chest, not drifting forward
Common Mistakes to Avoid
- •Letting the knees cave inward during the squat
- •Rounding the lower back at the bottom of the movement
- •Rising onto the toes instead of keeping feet flat
- •Leaning too far forward and losing chest position
Primary Muscles
Secondary Muscles
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