Goblet Squat

The goblet squat is one of the best exercises for learning proper squat mechanics. The front-loaded weight naturally promotes an upright torso and proper depth.

How to Perform

1. Setup: Hold a kettlebell or dumbbell at chest height, cupping it with both hands like a goblet. Stand with feet slightly wider than shoulder-width, toes pointed slightly out.

2. Brace: Engage your core and keep your chest up. The weight should be close to your body.

3. Descend: Push your hips back and bend your knees to lower into a squat. Keep your elbows inside your knees.

4. Bottom Position: Go as deep as you can while keeping your back flat—ideally below parallel. Use your elbows to push your knees out if needed.

5. Stand: Drive through your heels to stand back up, squeezing your glutes at the top.

Tips

• Keep your chest up and elbows high
• Use your elbows to push knees out at the bottom
• Go slow and focus on depth
• Keep the weight close to your body

Variations

• Dumbbell Goblet Squat: Using a dumbbell instead
• Goblet Squat with Pulse: Add pulses at the bottom
• Goblet Box Squat: Squat to a box for depth consistency
• Goblet Squat to Press: Add an overhead press at the top

Common Mistakes

• Letting the weight drift forward
• Knees caving inward
• Rising on toes instead of driving through heels
• Rounding the lower back