Goblet squat
Also called dumbbell squat, kettlebell squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Inner thigh · adductors
- Deep trunk · transversus abdominis
- Needs
- Dumbbells or kettlebell
Setup
Hold one dumbbell upright by its top end, or a kettlebell by its handle, against your chest. Stand with feet shoulder-width apart, toes turned out a little.
Steps
- Keep the weight against your chest.
- Reach your hips back and bend your knees.
- Lower until your elbows are between your knees.
- Push through your whole foot and stand up tall.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of your thighs and your buttocks.
Common mistakes
- Letting the weight pull you forward.
- Letting the knees fall inward.
- Lifting the heels.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.