Quadriceps · GlutesBeginner
Goblet Squat
How to do it
- 1
Hold a dumbbell vertically against your chest with both hands.
- 2
Stand with feet slightly wider than shoulder-width.
- 3
Squat down between your knees, keeping your chest tall and elbows inside the knees.
- 4
Push through your feet to stand up.
Common mistakes
- Letting the dumbbell pull you forward.
- Knees collapsing inward.
Tips
- The best exercise to learn squat technique.
- Pause 2 seconds at the bottom to build control.
Alternatives
More quadriceps exercises
Workout plans
Build your complete workout
Generate my workoutUseful for this
Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.
- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
View options ↗