Squats, lunges and legs

Goblet squat

Muscles worked: Quads · glutes · trunk

How to do it

1. Set up. Hold one dumbbell vertically close to your chest. Set a comfortable stance, brace your middle and keep both feet flat.
2. Move. Bend your hips and knees together. Lower only as far as you can control while your knees follow your toes and the weight stays close.
3. Finish. Push through the whole foot to stand tall. Keep the dumbbell at your chest and reset without leaning backwards.

Form cues

• Hold one dumbbell or kettlebell upright against your chest, elbows pointing down.
• Feet a bit wider than hip-width, toes turned out slightly.
• Sit down between your heels, keeping your chest up.
• Go as low as you can with your heels flat and your back comfortable.
• Push through your whole foot to stand up.

Muscles worked

Goblet squats work your quads and glutes, with your inner thighs helping and your upper back and trunk working to hold the weight.

Easier and harder versions

Easier

• A bodyweight squat to a chair.
• A lighter weight.

Harder

• A heavier weight.
• A 3-second lowering.
• A pause at the bottom.

Common mistakes

• Letting the weight drift away from your chest.
• Heels lifting.
• Knees caving in.
• Going deeper than you can control.

Where it appears in the member plans

It’s a main lift in Beginner Reset (3 sets of 10) and Fat-Loss Foundations (4 sets of 8 to 10). It’s also in the 12-Week Home Plan: Dumbbells or Band, the Run/Walk Starter Week, Cycling Fitness, Cardio & HIIT and Sports Fitness. In Strength Builder it’s listed as a swap for the back squat.

Goblet squat questions