Goblet Squat
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Stand with feet shoulder-width apart, holding one dumbbell vertically at your chest with both hands — cup the top end like a goblet.
- 2
Breathe in as you bend your knees and sit your hips back and down — keep your chest up and elbows inside your knees.
- 3
Breathe out as you drive through your feet and stand back up.
- 4
That's one rep — keep the dumbbell close to your chest throughout and repeat.
Where you should feel it: Your thighs and glutes doing the work.
What your coach says mid-set
- “Sit straight down, chest tall”
- “Push the floor away”
- “Knees track over your toes”
Common mistakes
Knees caving inward
Push your knees out so they follow your toes.
Heels lifting off the floor
Keep your whole foot down and drive through your heels.
Felt it somewhere else?
Where did you feel it?
Keep your chest up and your ribs down. If your back rounds at the bottom, stop higher.
Sit back a little more so your hips take the load instead of your knees.
Other versions
- Heels-Elevated Goblet Squat
- Kettlebell Goblet Squat
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