Goblet Squat

Setup

1. Stand with feet shoulder-width apart, toes pointing slightly out.
2. Hold a kettlebell or dumbbell vertically against your chest with both hands under the top handle.
3. Keep elbows tucked in close to your body.

How to perform the Goblet Squat

1. Initiate the movement by pushing your hips back and bending your knees.
2. Lower your body as if sitting into a chair, keeping your chest up and back straight.
3. Aim to get your hips below your knees, maintaining constant tension on the weight.
4. Ensure your knees track in line with your toes, not caving inward.
5. Pause briefly at the bottom of the squat.
6. Drive through your heels and push your hips forward to return to the starting position.
7. Squeeze your glutes at the top.

Trainer form cues

• Keep your chest tall and shoulders back.
• Brace your core throughout the movement.
• Allow your knees to track over your toes.
• Push your knees out as you descend.
• Keep your heels flat on the ground.
• Descend as deep as comfortably possible.

Common mistakes

• Rounding your back: Keep your chest up and core engaged.
• Knees caving in: Actively push your knees out during the descent.
• Lifting heels: Ensure your weight stays in your midfoot to heels.
• Not going deep enough: Work within your mobility to achieve a full range of motion.
• Dropping the weight forward: Keep the weight tight against your chest.

Muscles worked

Primary: Quadriceps, Glutes

Secondary: Hamstrings, Core, Erector Spinae

Recommended rep ranges

Breathing and tempo

Breathing: Inhale as you lower down, and exhale as you press back up to the starting position.

Tempo: 2-1-2-0 (2 seconds down, 1-second hold, 2 seconds up, 0-second pause)

Goblet Squat FAQs