Goblet Squat
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- MusclesCore, Glutes, Legs
- EquipmentDumbbell, Kettlebell
- LevelBeginner
How to do it
- Hold a dumbbell or kettlebell vertically against your chest with both hands.
- Stand with feet slightly wider than shoulder-width, toes turned out a little.
- Keep elbows tucked and chest tall as you sit your hips down between your heels.
- Lower until your elbows are close to the inside of your knees.
- Push the floor away to stand up, keeping the weight close to your body.
Coaching tips
- The weight in front helps you stay upright — let it.
- Pause for one second at the bottom to build control.
- Use a weight you can lift for 8–12 clean reps.
Common mistakes
- Letting the weight drift away from the chest.
- Bouncing out of the bottom.
- Going heavier before the depth is solid.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
