Goblet Squat

Purpose of the exercise

Compound strength exercise for the quadriceps, glutes, core and upper back. Improves squat mechanics, develops leg strength and strengthens core stability. Also effective for learning correct squat posture, for mobility development and as an alternative to back squats for back pain.

Supplies

• Dumbbell or kettlebell
• Sufficient space to squat
• Flat, stable surface

Starting position

1. Hold a dumbbell or kettlebell vertically in front of your chest
2. Clasp the weight with both hands (under top weight disc)
3. Elbows pointing downwards
4. Hold the weight against your chest
5. Feet shoulder-width apart or slightly wider
6. Toes slightly outwards
7. Keep your chest up
8. Tighten your core

Implementation

1. Start movement by moving hips backwards
2. Bend your knees at the same time
3. Keep the weight high at your chest
4. Descend until your elbows come between your knees
5. Or: descend to upper legs parallel to the ground
6. Keep your chest up and back neutral
7. Push your knees outwards
8. Push explosively back up through your whole foot
9. Tighten your buttocks at the top
10. Return to standing position

Points of interest

• ✓ Keep the weight high at your chest
• ✓ Keep your chest up and elbows down
• ✓ Push your knees outwards (use elbows as cue)
• ✓ Keep your heels on the ground
• ✓ Descend deep (elbows between knees ideal)
• ✓ Push through your whole foot
• ✓ Breathe in on lowering, out on rising
• ✗ Avoid leaning forward
• ✗ Don't drop the weight
• ✗ Don't let your knees fall inwards
• ✗ Don't lift your heels
• ✗ Don't round your lower back
• ✗ Don't come halfway up

When this exercise?

This exercise is suitable as a squat variation for beginners learning the squat pattern. Ideal as an alternative to back squats for back pain. Very effective for mobility development and squat depth. Perfect as a warm-up for leg training. Also valuable as a main leg exercise in home training. Suitable in rehabilitation after back injuries (in consultation with physiotherapist). Start light and build up weight gradually.