Goblet Squat

About the movement

The friendliest squat variation. Holding a dumbbell at your chest keeps you upright and makes proper squat depth almost automatic. The best place to learn to squat.

How to do it

1. 1

   Hold a dumbbell vertically at your chest with both hands, elbows tucked.

2. 2

   Stand with feet slightly wider than shoulder width, toes turned out a little.

3. 3

   Sit down between your hips, keeping your chest up and elbows inside your knees.

4. 4

   Drive through your whole foot back to standing.

Form tips

• •Keep the dumbbell glued to your chest; if it drifts, your back is rounding.
• •Elbows should pass inside your knees at the bottom.
• •Go as deep as you can while keeping your heels down.