Weight Training

Goblet Squat exercise

A squat variation where you hold a dumbbell or kettlebell close to your chest. It targets the quads, glutes, and core, and helps reinforce proper squat form—especially for beginners.

Goblet Squat exercise demonstration

How to perform Goblet Squat

  1. Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell at chest level with both hands.
  2. Keep your elbows pointing downward and your chest lifted.
  3. Lower into a squat by bending your knees and pushing your hips back, keeping the weight close to your body.
  4. Go as low as you can while keeping your heels flat and your back straight.
  5. Pause at the bottom, then drive through your heels to return to standing.
  6. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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