The Goblet squat is a great squat variation for all fitness levels. It’s an excellent beginner move because of the front positioning of the weight. The front-load will act as a counterbalance giving the lifter more balance as they lower themselves and take away the feeling of falling backward. It’s also a little easier to get more depth on your squat vs a backloaded squat.
Another great thing about the goblet squat is it’s a full-body exercise like the deadlift. Because you’re holding the weight in the front, you will need to keep your core and thoracic spine (mid-back) engaged the whole time to remain balanced and avoid tipping forward.
Not much equipment is required for goblets squats either, a dumbbell or a kettlebell is all you need, making it a great space-efficient exercise you can do at home.
The primary muscles used:
How to perform:
- Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
- Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.
- Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Focus on keeping your chest tall as you continue pressing your hips back and lowering down. Make sure your weight remains evenly distributed across your foot, or slightly more weighted toward your heel—you shouldn’t come up on your toes as you squat. The goal is to get your hips below parallel with your knees.
- Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point of the squat. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
- Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.
Complete 3-5 sets of 8-15 reps.