Modified 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 partial squat. Sit your hips back slightly while keeping your chest upright and the weight close to your body. Lower only part of the way down while maintaining control and comfort. 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 slightly
  • Keep your chest tall
  • Push through your whole foot to stand
Exercise Purpose
This exercise introduces external resistance to the squat pattern while limiting depth. It helps build strength and confidence before progressing to deeper loaded squats.
When To Use
This exercise is useful when introducing resistance to the squat pattern while gradually increasing squat depth.
Common Mistakes
  • Letting the weight drift away from the body
  • Knees collapsing inward
  • Leaning excessively forward
  • Lowering too quickly
Progress When
  • You can perform all repetitions with good control
  • The weight feels manageable throughout the set
  • You are able to comfortably squat deeper
Regress If
  • Pain increases during the movement
  • You cannot control the descent or ascent
  • You lose balance during the squat