Legs
Goblet Squat
A squat holding one dumbbell up at your chest. The weight in front helps you sit down tall, so it builds your quads and glutes and teaches good squat form at the same time.
- Works
- Quads, glutes, adductors, core
- Equipment
- One dumbbell
- Load
- Heavy
How to do it
- 1Hold one dumbbell upright at your chest with both hands cupping the top end, elbows pointing down.
- 2Stand with your feet a little wider than your hips, toes turned out slightly.
- 3Sit down between your heels, chest up, until your thighs are at least parallel to the floor or as low as you can with a flat back.
- 4Push through your whole foot to stand back up.
Cues
- Take 4 seconds on the way down.
- Let your elbows pass inside your knees at the bottom.
- Keep the dumbbell tight to your chest.
Common mistakes
- Heels lifting. Keep your weight in your whole foot. If they still come up, widen your stance a little or try the heels elevated version.
- Knees caving in. Push them out in line with your toes, most of all on the way up.
- Folding forward. Hold the dumbbell high and close. When it drifts away from you, your chest follows it down.
Easier
Go lighter, or squat down to a bench or box and stand back up.
Harder
Pause for 2 seconds at the bottom, or add a half rep: down, halfway up, back down, then all the way up.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
How low should you go in a goblet squat?
As low as you can with your heels down and your back flat. For most people that's thighs parallel to the floor or a bit below. If you can only go halfway, squat to a box at that height and work lower over time.
