Legs & glutes · Squat
Goblet squat
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbell or kettlebell
- Muscles worked
- Quadriceps, glutes, trunk
- Movement
- Squat
How to perform
- Hold the weight close to your chest.
- Brace gently, sit down between your hips and let knees follow toes.
- Use a comfortable controlled depth.
- Stand without tipping forward.
Three cues to remember
- Keep the weight close.
- Let knees follow toes.
- Stand through the whole foot.
Common mistakes
- Lifting heels.
- Collapsing knees.
- Chasing depth that changes your back position.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Chair squat or light bodyweight squat.
Progress when ready
Add repetitions, then a small amount of load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: goblet squat ↗