Goblet Squat Hold
Deep goblet squat isometric to improve hip mobility and dorsiflexion while reinforcing upright squat posture.
compound movements Hip mobility, deep squat, core controlExecution
- 1Hold a kettlebell/dumbbell at the chest (goblet position)
- 2Descend to the deepest controlled squat
- 3Keep heels down and torso tall
- 4Use elbows to press knees out
- 5Hold 30-60 seconds x 3-5 sets
Cues
- Elbows push knees out
- Tall chest
- Heels heavy
- Calm breathing
Common Errors
- Heels lifting
- Lumbar rounding
- Losing the goblet position
Progressions
- 1Box squat hold -> Goblet hold -> Overhead hold
Related Patterns
squat compensationgoblet squat pattern
