Beginner
Goblet squat
A squat with a dumbbell held at your chest. Easy to learn, hard to cheat.
- Works
- Quads, Glutes, Upper back
- Equipment
- Dumbbells
How to do it
- 1Hold one dumbbell vertically against your chest with both hands.
- 2Set your feet shoulder width apart.
- 3Sit down between your knees, keeping the weight close and your elbows inside your knees.
- 4Pause at the bottom, then stand up tall.
Coach's tips
- If your heels lift, put small plates under them.
- Let the dumbbell act as a counterweight so you can stay upright.
Dumbbells taken? Do this instead
Same muscles, different equipment. Closest match first.