Goblet Squat · GetMyCoach

Goblet Squat

The Goblet Squat is a foundational lower body exercise that emphasizes proper squat mechanics and core stability. To perform, hold a dumbbell or kettlebell vertically against your chest with both hands. Stand with feet shoulder-width apart, toes slightly angled out. Initiate the squat by pushing your hips back and bending your knees, keeping your chest tall and the weight close to your body. Descend as deep as possible while maintaining a neutral spine, then drive through your heels to return to the starting position. This exercise is excellent for developing lower body strength, improving hip mobility, and reinforcing good squat form.

How to perform it

Keep the weight pressed firmly against your chest throughout the movement.
Drive your knees out, tracking over your toes, and allow your elbows to track inside your knees at the bottom.
Maintain a tall chest and neutral spine; avoid rounding your back.
Sit 'between your heels' as you descend, aiming for full depth.
Drive through your midfoot/heels to stand, squeezing your glutes at the top.

Common mistakes

Rounding the upper back or letting the weight pull you forward.
Allowing knees to cave inward (valgus collapse) during the descent or ascent.
Not squatting deep enough due to poor mobility or fear.
Lifting heels off the ground, indicating poor ankle mobility or weight distribution.
Rushing the movement rather than controlling the descent.

Train around it

Skip or adapt this movement if any of these apply — and check with a professional when in doubt.

Acute knee pain
Severe lower back pain
Limited ankle mobility preventing proper depth
Acute grip or wrist injury

Related exercises

More moves that train the same muscles.

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