To do a goblet squat correctly, follow these steps:
- Hold a dumbbell or kettlebell with both hands close to your chest, just below your chin, keeping your elbows tucked in near your sides. Grip the weight firmly, either holding a dumbbell vertically or a kettlebell by the handle or bottom
- Stand with your feet about shoulder-width apart or slightly wider, with toes pointed slightly outward. This stance helps maintain balance and proper knee tracking
- Keep your chest up, shoulders back and down, and engage your core to maintain an upright torso throughout the movement
- Begin the squat by pushing your hips back and bending your knees simultaneously, as if you are sitting down into a chair. Your knees should track in line with your toes and not cave inward or bow outward
- Lower yourself until your hips are at least parallel to your knees or slightly below if your mobility allows. If possible, let your elbows track between your knees without compromising form
- Keep your feet flat on the floor and drive through your heels to stand back up to the starting position, maintaining core tightness and upright posture
Common mistakes to avoid:
- Letting knees cave inward or fall out of alignment.
- Not squatting low enough.
- Lifting heels off the ground.
- Leaning forward or losing an upright torso
Starting with a light weight is advisable until you master the form, then you can increase the load safely. The goblet squat is effective for building lower body strength, improving core activation, and is easier on the back compared to traditional back squats
. This exercise translates well to functional movements and activities like hiking or running, making it a versatile addition to your strength training routine
