Goblet Squat

The goblet squat is a lower-body exercise that increases strength throughout the legs. Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip mobility.


  1. 160_A
    Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest.
  2. Goblet Squat
    Keeping your back straight, squat down until the crease of your hip drops below the knee and the tops of your thighs are at least parallel to the floor. Extend your hips and knees to return to the starting position.

Trainer’s Tips

  • Keep your chest up and your back flat throughout the movement.
  • Do not let your knees cave inward toward each other.