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Goblet squat
StrengthSquatDifficulty ★GymHome / bodyweightClass-style circuit
5 MET
≈ 63 kcal per 10 min at 75 kg
How to do it
- Hold a dumbbell or kettlebell at your chest with both hands.
- Feet shoulder-width, sit between your heels keeping the weight tight to your body.
- Elbows brush the inside of your knees at the bottom; stand back up.
Coaching cues
- Elbows inside knees
- Tall chest
- Drive through mid-foot
Common mistakes
- Rounding the upper back
- Shallow depth
Make it easier
- Bodyweight squat to a box
Make it harder
- Front squat
- Back squat
Muscles worked
- Quads
- Glutes
- Core
- Adductors
Primary: Quads, Glutes · Secondary: Core, Adductors
Equipment
Dumbbells or Kettlebell