Hold a dumbbell at chest height and sit back into a squat, driving primarily with the quadriceps while the glutes and hamstrings assist.
How to do the Goblet Squat#
- Stand with feet about shoulder-width apart and toes slightly turned out.
- Grip the dumbbell with both hands and hold it close to your chest.
- Brace your core and keep your chest tall as you push your hips back and bend your knees to lower into the squat.
- Descend until your thighs are about parallel to the floor or as far as your mobility allows.
- Drive through your heels to stand back up, keeping the weight steady against your chest.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Abs, Upper back
Common mistakes#
- Allowing the knees to cave inward.
- Leaning the torso too far forward.
- Lifting the heels off the ground during the squat.
- Holding the dumbbell away from the chest instead of close to the torso.
