The goblet squat is a functional lower body exercise performed while holding a dumbbell in front of the chest. This variation helps maintain proper squat form while developing leg strength and core stability.
Step by step guide:
- Hold dumbbell vertically against chest, cupping the top end
- Stand with feet slightly wider than shoulder-width
- Turn toes slightly outward
- Keep chest up and core engaged
- Initiate movement by pushing hips back
- Lower body as if sitting into a chair
- Keep knees in line with toes
- Descend until thighs are parallel to ground
- Push through heels to return to start position
Tips
Keep elbows pointing down to maintain dumbbell position. Maintain upright torso. Keep weight in heels. Breathe deeply on descent. Keep core engaged throughout movement.
Benefits
Develops leg strength and power. Improves squat mechanics. Enhances core stability. Increases hip mobility. Great for overall lower body development.
Prevention
Start with lighter weights. Don’t let knees cave inward. Maintain proper back position. Stop if experiencing knee pain. Progress weight gradually.
