Goblet Squat

Here's how to perform the goblet squat.

Here's How to Perform the Dumbbell Goblet Squat:

  • Start with your feet in a comfortable position under your hips. For some people this is shoulder width, it depends on you.
  • Your weight should be over your heel, big toe, and small toe.
  • Hold the dumbbell to your chest with your palms facing each other.
  • Both ends of the dumbbell should remain on your body (if you lean forward too much, the bottom will come off of you)
  • Breathe air down into the bottom of your stomach and brace your core before squatting down.
  • Aim to get your elbows inside your thighs at the bottom (if you can control yourself that low). Stay tight at the bottom. Keep your knees out.
  • Squeeze your glutes and push yourself away from the ground.
  • Your hips and chest should rise at about the same rate.
  • Breathe out when you are back at the top.

How to make Dumbbell Goblet Squat Easier (Regression)

  • Use a lighter dumbbell.
  • Shorten your range of motion or decrease your squat depth.
  • Anchor a band to a rack in a way that assists at the bottom of each rep.

How to make Dumbbell Goblet Harder (Progression)

  • Use a heavier dumbbell.
  • Perform a pause or breathing pause at the bottom of each squat.
  • Place a band around your legs above or below your knees.
  • Perform a pulse at the bottom of each rep.
  • Loop a band around your feet and a shoulder to add resistance to the top of each squat.
  • Press your dumbbell away from you at the bottom of each squat, maintaining tension in your core.