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.