How to do the Goblet Squat
- Hold a dumbbell close to your chest, elbows pointing downward comfortably.
- Stand with your feet about shoulder width apart, toes slightly turned out.
- Bend your knees and hips together, sitting straight down with your torso upright.
- Push back up to a standing position, keeping the weight near your chest.
- Ensure your heels stay grounded throughout the entire movement.
Full technique — 8 steps
- Hold a dumbbell or kettlebell tight against your chest with elbows angled down.
- Set your feet around shoulder width apart with toes turned out as needed.
- Stand tall, tighten your stomach, and keep the weight close to your torso.
- Break at the hips and knees together, sitting down between your legs.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Drive through your whole foot to stand up, extending knees and hips together.
- Finish tall with the weight still pinned to your chest.
Common mistakes
- Letting the weight drift forward
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Folding chest down into squat
- Stopping well above usable depth
Form cues
- Hold weight against chest
- Sit between your heels
- Knees point where feet point
- Keep whole foot planted
- Elbows point down
