Goblet Squat

Overall lower body
Goblet Squat gif

Coach's Tips

Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.

How to Goblet Squat

Starting Position

1. Stand upright with your feet slightly wider than shoulder-width apart and your toes slightly pointed out.

2. Hold a dumbbell or kettlebell close to your chest with both hands.

Proper Form

1. Push your hips back and lower yourself down into a squat position until your thighs are parallel to the floor.

2. Keep your head and chest up and your back straight throughout the movement.

3. Push through your heels to rise back to the starting position.

Breathing Technique

1. Take a deep breath before you start the squat and hold it in as you lower yourself.

2. Exhale as you rise back up to the starting position.


1. Make sure to keep your back straight throughout the movement and your chest up.

2. Do not let your knees go past your toes.

3. Stop the movement if you experience any pain.

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