How to do the Goblet Squat
- Hold a dumbbell or kettlebell tight against your chest with elbows angled down.
- Set your feet around shoulder width apart with toes turned out as needed.
- Stand tall, brace your midsection, and keep the weight close to your torso.
- Break at the hips and knees together, sitting down between your legs.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees track over your toes.
- Drive through midfoot to stand up, extending knees and hips together.
- Finish tall with the weight still pinned to your chest.
Common mistakes
- Letting the weight drift forward
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Folding chest down into squat
- Stopping well above usable depth
Form cues
- Keep bell glued to chest
- Sit between your heels
- Knees track over toes
- Stay heavy through midfoot
- Elbows point down
