Goblet squat

4 × 8-12  ·  Equipment: Dumbbells

Muscle groups: Legs & glutes

How to do goblet squat

1. Hold one end of the dumbbell in both hands against your chest with elbows pointing down.
2. Set your feet shoulder-width apart and point your toes slightly outward.
3. Keep your chest tall, abs braced and spine neutral.
4. Lower by bending hips and knees as if sitting back, keeping weight in your heels.
5. Descend until your thighs are parallel to the floor or within your mobility range.
6. Drive through the floor with your feet and stand up without letting your knees cave inward.

Mistakes to avoid

• Do not let your knees cave inward as you rise; push them outward.
• Do not lift your heels or shift the weight onto your toes.
• Avoid rounding your lower back: keep your chest up and descend only as far as you keep a natural curve.
• If the dumbbell pulls you forward, reduce the weight and fix your torso position.

Progression

• Start by mastering the full range with a light weight and add reps until you reach 12.
• Once you complete 12 clean reps, raise the load by 2-4%.
• Increase time under tension by lowering in 3 seconds and rising in 1.
• Once you master the goblet squat, progress to a barbell squat or box jumps.