Squats and lunges
Goblet squat
- Kit
- Dumbbells
- Works
- quads · glutes
- Also
- inner thighs · core · upper back · calves
The goblet squat is a squat with a single dumbbell held at your chest. The front load acts as a counterweight, which makes it easier to keep your chest tall and sink into a deep position than in a bare bodyweight squat. It builds the quads and glutes and asks a lot of your trunk and upper back to hold the weight in place, so it works well as the main leg movement in a circuit.
Form
How to do goblet squat
- 1Hold one dumbbell vertically against your chest, cupping the top end with both hands, elbows tucked in under the weight. Stand with your feet a little wider than your hips, toes turned out slightly.
- 2Brace your stomach, take a breath, and push your hips back and down, letting your knees travel out over your toes in line with your feet.
- 3Descend until your thighs are at least parallel to the floor, or as deep as you can go with your heels down and your lower back flat. Keep the dumbbell close to your chest throughout.
- 4Drive through your whole foot to stand back up, squeezing your glutes at the top without leaning back, and breathe out as you rise.
- 5Reset your chest position and breath at the top, then go straight into the next descent at a steady pace for the rest of the set.
Watch for
Common mistakes
The dumbbell drifts away from your chest and pulls your torso forward.
Fix: Pin your elbows down against your ribs and keep the weight touching your sternum from start to finish.
Heels lift off the floor at the bottom.
Fix: Widen your stance slightly and turn your toes out more, and stop the descent at the depth where your heels stay planted.
Knees collapse inward as you stand up.
Fix: Think about pushing the floor apart with your feet so your knees track over your middle toes on the way up.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.