FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦵 Goblet Squat

The Goblet Squat is a beginner lower body exercise that targets the quadriceps, glutes, core, and upper back. Hold a dumbbell at your chest and squat deep. Perfect for learning squat mechanics and building lower body strength. It's used to build strength and mobility and support general conditioning. Below is how to perform the Goblet Squat with correct form, plus the benefits, common mistakes, and how many reps to aim for.

Lower BodyBeginnerDumbbells3 × 12

Benefits of the Goblet Squat

Strengthens and activates the quadriceps, glutes, core, and upper back
Improves strength
Improves mobility
Great for general conditioning and everyday strength
Can be done with simple equipment (dumbbells)
Performed standing, so it's easy to set up

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

How many reps & sets

A common starting point is 3 sets of 12 reps. Progress gradually and stop if you feel sharp pain.

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

Who should do the Goblet Squat?

The Goblet Squat is well suited to beginner exercisers looking to strengthen the lower body and improve strength and mobility as part of general conditioning.

Goblet Squat — FAQ

What muscles does the Goblet Squat work?

The Goblet Squat primarily targets the quadriceps, glutes, core, and upper back.

How many sets and reps of the Goblet Squat should I do?

A common starting point is 3 sets of 12 reps. Progress gradually and stop if you feel sharp pain.

Do I need equipment for the Goblet Squat?

You'll need: dumbbells.

When should I avoid the Goblet Squat?

Take care or skip it if you have: acute knee pain. When in doubt, check with your physiotherapist.

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Related Lower Body exercises

Squats Deadlift Walking Lunges Romanian Deadlift