Goblet Squat

A beginner-friendly squat variation performed holding a dumbbell at chest level.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Quadriceps, Gluteus Maximus

Goblet Squat — Points to Check Today

  • Don't let your back round — If your chest collapses, your lower back rounds and takes the strain. (The torso rounding forward under the weight of the dumbbell)
  • Don't let your knees cave inward — Your knees should track in line with your toes to stay safe. (Knees collapsing inward on the way up)
  • Chest tall, elbows down — Holding the dumbbell upright keeps your torso straight. (The dumbbell tipping forward and pulling the torso into a lean)

Goblet Squat — How to Do It / If You're New

  1. Cradle one end of a dumbbell with both hands and hold it upright in front of your chest (below the collarbone). Your elbows point down.
  2. Stand with feet shoulder-width apart and toes pointed slightly out. Lift your chest and brace your core.
  3. Inhale and push your hips back as you sit down until your thighs are parallel to the floor. Your elbows graze the inside of your knees.
  4. Drive through your heels to stand up. Once fully upright, squeeze your glutes slightly to finish.