Legs & glutes
Goblet squat
A squat holding one weight at your chest — the weight helps you sit back and stay upright.
Beginner Low impact
How to do it
- Hold one dumbbell vertically by its end, or a kettlebell by the horns, close to your chest.
- Stand with feet about shoulder-width apart, toes slightly out.
- Keeping elbows tucked and chest lifted, sit your hips down between your heels.
- Lower as far as you comfortably can with heels down and back neutral.
- Drive up through your whole foot to stand tall.
Form tips
- Keep the weight touching your chest throughout.
- Let your elbows point down, inside your knees at the bottom.
Common mistakes
- Letting the weight drift away from the body.
- Rounding the upper back.
Easier and harder
Make it easier
Use a lighter weight or squat to a chair.
Make it harder
Use a heavier weight or add a two-second pause at the bottom.
