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How to do a Goblet Squat correctly

A squat holding one weight against the chest, which makes it a good way to practise a deep, upright squat pattern.

Setup

1. Hold one dumbbell or kettlebell vertically against your chest, with elbows pointing down.
2. Stand with feet slightly wider than hip-width, toes turned out a little.
3. Brace your core and keep your chest tall.

Execution

1. Sit your hips down and slightly back, keeping the torso upright.
2. Lower until you reach a depth you can control. Go deeper only if your mobility allows it comfortably.
3. Keep your heels planted and your knees tracking in line with your toes.
4. Drive through the whole foot to stand, squeezing your glutes at the top.

Common mistakes

• Lifting the heels off the floor during the lower.
• Letting the knees cave inward as you stand up.
• Folding forward at the waist so the chest drops.
• Bouncing out of the bottom of the squat instead of controlling it.

Muscles worked

Primary: Quadriceps and glutes.

Secondary: Adductors, the core and the upper back, which work to hold the weight in place.

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