LEGS · COMPOUND
Goblet Squat
A front-loaded squat that is easy to learn and useful for building basic squat mechanics.
Primary musclesQuads, Glutes
Secondary musclesCore, Adductors
EquipmentDumbbell or kettlebell
DifficultyBeginner · Squat
How to perform
- Hold the weight close to your chest with both hands.
- Brace and sit down between your hips while keeping the whole foot planted.
- Reach a comfortable controlled depth.
- Drive through the floor to stand tall.
Tips
- Keep the weight close to the body.
- Use a lighter load while learning your stance and depth.
Common mistakes
- Letting the weight drift away from the chest.
- Collapsing inward at the knees.
Watch how to perform it
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