Goblet Squat

How to Perform

1. Hold a dumbbell or kettlebell at chest height with both hands, elbows pointing down
2. Stand with feet shoulder-width or slightly wider, toes turned out slightly
3. Squat down between your legs, keeping your chest up
4. Use your elbows to push your knees out at the bottom
5. Stand back up by driving through your whole foot

Tips

• Keep the weight tight against your chest and your elbows inside your knees — this is the form cue that teaches perfect squat mechanics
• No dumbbell or kettlebell? A heavy book, water jug, or backpack held at chest height works for beginners
• Use a 2-3 second descent and a controlled stand — learning good tempo here transfers directly to barbell squats later
• Not squatting deep enough is the most common mistake — use your elbows to push your knees apart and sit between your legs
• Feel the quads and glutes working together — if your lower back is sore after goblet squats, focus on keeping your chest up higher

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Kettlebell	The classic goblet squat weight — easy to hold at chest height	Amazon Basics Cast Iron Kettlebell	Read Review