Goblet squat

  • Working: quads
  • less: glutes, hamstrings
  • Equipment: Dumbbells
Goblet squat: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. A dumbbell upright (or a kettlebell by the horns) at the chest, elbows down and in, forearms vertical.

  2. Feet shoulder-width, toes turned out a little.

  3. Down 2 s: hips back and down until the thighs are parallel to the floor (knee not deeper than ~90°), elbows between the knees, the trunk leans ~25°.

  4. Heels on the floor, knees point where the toes point, back straight.

  5. Up 1 s.

  6. Weight 4–12 kg; if the ankles are stiff, squat shallower.

  7. The simplest loaded squat: a good replacement for the barbell.

Common mistakes

  • Heels lifting — squat shallower and keep the weight on the whole foot.
  • Knees caving in — knees point the same way as the toes.
  • Rounding the back — keep the chest up and the weight close to it.
  • Falling forward — elbows between the knees, lean about 25°.

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