Goblet squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Adductors and Core
How to do it
Hold a dumbbell vertically against the sternum with both hands and stand a little wider than shoulder width. Sit between the hips and descend as far as you can with a tall chest and neutral spine, then stand up by pushing the floor away. Keep the bell pinned to the chest the whole time; letting it drift forward pulls you out of position and loads the lower back.
Form cues
- Hold the bell tight to the sternum
- Sit between the hips, not back
Safety
Talk to a professional before this exercise if you have any of the following:
Knee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.