Goblet Squat
The best-loaded squat for learning perfect squat mechanics — the weight teaches you.
Legs, Glutes, CoreDumbbell or KettlebellBeginner
Setup
- Hold one dumbbell vertically against your chest, elbows tucked.
- Feet shoulder-width, toes slightly out.
How To Do It
- Squat straight down between your legs, elbows tracking inside knees.
- Stay tall — the front load forces an upright torso.
- Full-foot drive back to standing.
Breathing
Big inhale and brace up top, exhale through the ascent.
Common Mistakes
- Letting the weight drift away from the chest — hug it.
- Rushing the descent — 2 seconds down, controlled.
Coach Sam's cue: Elbows point down, chest points forward.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.