🦵 Goblet Squat
Hold a dumbbell at your chest and squat deep. Perfect for learning squat mechanics and building lower body strength.
Lower BodyBeginnerDumbbells3 × 12
How to do the Goblet Squat
- Hold a dumbbell vertically against your chest, cupping the top end
- Stand with feet slightly wider than shoulder-width, toes turned out slightly
- Brace your core and squat down, pushing your knees out
- Descend as deep as comfortable — ideally below parallel
- Push through your heels to stand back up
- Keep the dumbbell tight to your chest throughout
Form tips
- Use the weight to counterbalance — it helps you squat deeper
- Push your knees out with your elbows at the bottom
- Keep your chest proud and back flat
- This is the best squat variation for beginners
Muscles worked
Quadriceps, Glutes, Core, Upper Back
When to be cautious
- Acute knee pain
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