Exercise library
Goblet Squat
Quads · Squat
SquatCompound
A squat holding a single dumbbell at your chest, which teaches an upright torso and loads the legs safely.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
QuadsGlutesCore
Equipment
Dumbbell
How to do it
- Hold one dumbbell vertically against your chest with both hands cupping the top end.
- Stand with your feet a little wider than your hips and your toes turned slightly out.
- Brace your core, push your hips back and squat until your thighs are at least parallel to the floor.
- Drive through your whole foot to stand up and squeeze your glutes at the top.
Coaching cues
- Keep your elbows inside your knees at the bottom and your chest tall.
- The front load helps you stay upright, so let it counterbalance you as you sit down.