Goblet Squat
(Squat Movement)

Primary Muscles

Quads, Glutes, Hamstring, Core

Equipment

Dumbbell or Kettlebell

Level

Beginner - Intermediate

Sets & Reps

3-4 Sets 6-12 Reps

Coaching Cues

  • - Hold the dumbbell tight to your chest.
  • - Keep your chest tall and core braced.
  • - Push your knee out as you Squat.
  • - Sit between your legs, not forward.
  • - Keep your heels down and drive through them to stand.
  • - Maintain a neutral spine-no rounding.

Common Mistakes

  • - Letting your chest fall forward.
  • - Knees caving inward.
  • - Lifting heels off the floor.
  • - Holding the weight too far from your body.
  • - Squatting too shallow due to rushing the movement.

Modifications

- Bodyweight Squats
- Box Squat
- Counterbalance Squats (plate held forward)
- TRX assisted Squat

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