Goblet squat
Quadriceps and glutes; core and upper back as stabilisers.
How to do it
- Hold a dumbbell (or kettlebell) upright against your chest with both hands, elbows pointing down.
- Feet shoulder-width apart or a little wider, toes slightly turned out.
- Take a breath, brace your abs and lower yourself between your legs, elbows inside your knees.
- Go as low as you can while keeping your back straight and your heels down.
- Stand up by pushing the floor with your whole foot.
Cues
- Weight against your chest the whole way.
- Chest up, knees following your toes.
- Lower under control (2 seconds), stand up with intent.
Common mistakes
- Letting the weight pull you forward and rounding your back.
- Lifting your heels.
- Stopping halfway down.
It's the easiest squat to learn: the weight in front helps you stay upright. When your heaviest dumbbell gets too light, lower more slowly (3-4 seconds) or pause at the bottom.
Photos: free-exercise-db (public domain).
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