Goblet Squat

The Goblet Squat is a beginner-level strength exercise that targets quads, glutes and supports core, hamstrings.

• Builds leg strength with a safer, more beginner-friendly loading position.
• Engages the core as it stabilizes the weight in front of you.

1. 1

   Hold one dumbbell vertically against your chest with both hands, elbows tucked.

2. 2

   Stand with feet shoulder-width apart and toes slightly out.

3. 3

   Squat down, keeping the dumbbell close to your chest and your chest tall.

4. 4

   Drive back up through your heels to a full standing position.

• The front-loaded position naturally teaches an upright torso — great for learning to squat.
• Choose a weight you can control for every rep; technique first.
• Exhale as you drive up, inhale as you lower.

• Letting the dumbbell drift away from the chest, rounding the back.
• Going too heavy too soon and losing depth.

• Warm up before starting and stop immediately if you feel sharp pain.

Use a lighter dumbbell or squat to a box until your depth and torso position feel comfortable.

1. 1.Increase the weight or slow the descent.
2. 2.Progress toward a front squat or barbell back squat.

General guidance — adjust based on your experience and goals.