Goblet Squats
Hold a dumbbell vertically at your chest. Stand shoulder-width, brace, sit back and down until thighs are at least parallel; knees track over toes, chest up. Drive through heels to stand, building quads and glutes.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set your feet about shoulder width and hold the dumbbell close to the chest.
- Brace the core and keep the whole foot on the floor.
- Sit down between the hips and knees with the knees tracking over the toes.
- Reach the deepest position you can hold without the pelvis tucking hard.
- Drive up through the midfoot until hips and knees are straight.
- Keep the chest and hips rising together.
Watch for
- Knees collapsing inward.
- Heels lifting off the floor or platform.
- Low back rounding hard at the bottom.
Breathing
Inhale and brace before descending, exhale near the top.
Tip
Use a depth that stays repeatable from the first rep to the last.
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