Goblet Squat

Setup & Positioning

"Hold a dumbbell or kettlebell close to your chest with both hands, elbows pointing down. Stand with your feet about shoulder-width apart and toes slightly turned out. Keep your chest tall, shoulders relaxed, and core braced."

Key point: “Keep the weight close to your body—don’t let it drift forward.”

Execution

"Inhale and brace your core as you bend your hips and knees to lower into a squat. Let your elbows travel between your knees while keeping your chest upright and heels on the floor. Go as low as you can while maintaining form—ideally until your thighs are at least parallel to the floor. Drive through your heels to return to standing, exhaling as you rise."

Where You Should Feel It

• Quads and glutes working to lift and lower
• Core muscles keeping your torso upright
• Upper back supporting the weight position

Where You Shouldn’t Feel It

• Lower back strain from leaning forward
• Knee pain from letting knees collapse inward
• Shoulder discomfort from holding the weight too far away

Breathing

"Inhale as you lower, exhale as you drive back up. Keep your core braced throughout."

Common Mistakes to Avoid

1. Letting the knees cave inward – Keep them aligned with toes.
2. Heels lifting off the floor – Stay grounded for stability.
3. Weight drifting away from chest – Increases shoulder and back strain.
4. Rounding the back – Keep spine neutral from start to finish.