Goblet Squat
The goblet squat is the best exercise for learning squat technique with a light load.
Updated
Goblet Squat
The goblet squat is the best exercise for learning squat technique with a light load.
Muscles Involved
- Quadriceps : knee extensors
- Glutes : hip extension
- Core : stabilizes under front load
Step-by-Step Instructions
Step 1 — Position
Dumbbell or kettlebell held against chest, elbows down.
Step 2 — Descent
Deep squat, elbows between knees to open hips.
Step 3 — Ascent
Push up keeping the load against the chest.
Sets and Reps
3 sets of 12-15 reps.
Common Mistakes
- Dumbbell moving away from body : keep it against chest
- Not descending deep enough : take advantage of natural depth
Safety Tips
The safest exercise for learning the squat. The front load prevents leaning forward.
Variations
- Goblet squat with pause : 3 seconds at bottom
- Goblet sumo squat : very wide stance
Who Is This Exercise For?
Beginners and warm-up. The ideal starting point for any squat program.
Diagrams and illustrations
Illustration: Goblet Squat
The goblet squat is the best exercise for learning squat technique with a light load.