Goblet Squat

Movement Library · Quads, glutes, core · Major movement

The setup

Hold one dumbbell at chest height, close to the body. Feet slightly wider than hips, toes turned out a few degrees.

The movement

Sit down and back, chest tall. Drive through heels and mid-foot. Stand tall and squeeze the glutes at the top. Tempo: 3 seconds down, 1 up.

Check yourself

• Heels lifting? Widen your stance or sit back further.
• Chest collapsing forward? The dumbbell is drifting away from your body. Keep it tight to the chest.
• Knees caving in? Push them out toward your little toes.

Weight: Beginner 6 to 10 kg (12 to 22 lb) · Intermediate 12 to 18 kg (25 to 40 lb) · Advanced 20 to 26+ kg (45 to 58+ lb)

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