Goblet Squats

Technique

Setup

Hold a single dumbbell vertically against your chest, cupping the top head with both hands. Set your feet slightly wider than shoulder-width with toes pointed slightly out.

Movement

Squat deep, keeping the weight close to your body and your elbows inside your knees at the bottom. Push through your heels to return to a standing position.

Form Tip

The goblet hold acts as a counterbalance, allowing for a deeper squat and a more upright torso. This is excellent for quad activation and learning proper squat mechanics.

Increase Difficulty

Slow down the tempo to 3 seconds down and 3 seconds up or use a heavier dumbbell.

Decrease Difficulty

Perform the movement without the weight or squat to a chair/bench for depth control.