Goblet squat

A controlled strength exercise for thighs, glutes and trunk. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Stand with feet around shoulder-width apart. Hold a light dumbbell close to the chest and keep the whole foot grounded.
2. Bend the hips and knees to lower only as far as you can control. Let the knees follow the direction of the toes.
3. Push through the feet to stand smoothly. Keep the weight close to the body.

Muscles involved

Thighs, glutes and trunk.

Common mistake to avoid

Avoid letting the heels rise or forcing a deeper squat than you can control.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

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• Leg press
• Dumbbell Romanian deadlift
• Seated leg curl
• Standing dumbbell calf raise

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