Goblet Squat

Hip|Knee
Setup Instructions

Stand with your feet about shoulder-width apart and your toes slightly turned outward. Hold a dumbbell or kettlebell close to your chest with both hands, keeping the weight centered in front of your body. Maintain a tall posture with your chest lifted and your core engaged.

How To Perform

Slowly bend your hips and knees to lower into a squat. Sit your hips back while keeping your chest upright and the weight close to your body. Lower until your thighs are roughly parallel to the floor or as far as comfortable. Press through your feet to return to standing.

Dosage
3–4 sets, 6–10 repetitions, Rest 60–90 seconds between sets
Key Cues
  • Keep the weight close to your chest
  • Sit your hips back as you lower
  • Keep your chest tall
  • Push through your whole foot to stand
Exercise Purpose
This exercise builds lower body strength while reinforcing proper squat mechanics. The front-loaded weight encourages an upright posture and increases strength demand in the hips and thighs.
When To Use
This exercise is useful once bodyweight squats can be performed with good control and the goal is to build additional lower body strength.
Common Mistakes
  • Letting the weight drift away from the body
  • Knees collapsing inward
  • Leaning excessively forward
  • Dropping too quickly into the squat
Progress When
  • You can complete all repetitions with good control
  • The weight feels manageable throughout the set
  • The movement remains stable and balanced
Regress If
  • Pain increases during the movement
  • You cannot control the descent or ascent
  • You lose balance during the squat