Goblet Squat
Loaded squat holding a kettlebell or dumbbell at the chest to reinforce upright posture and depth.
compound movements Quadriceps, glutes, coreExecution
- 1Hold a kettlebell or dumbbell at chest height
- 2Stand with feet shoulder-width apart
- 3Sit hips down and back while keeping the chest tall
- 4Keep knees tracking over the feet
- 5Drive through midfoot to stand, 3 sets x 8-12 reps
Cues
- Elbows inside the knees at the bottom
- Stay tall through the torso
- Knees track over toes
Common Errors
- Heels lifting
- Knees collapsing inward
- Excess forward lean
Progressions
- 1Bodyweight squat -> Goblet squat -> Front squat
Related Patterns
squat compensationgoblet squat patternknee valgusanterior pelvic tiltlumbar hyperlordosiship external rotation restriction
