All exercisesStrength·Quads 
Goblet Squat
Art style
Step 1 / 2
At a glance
- Equipment
- Single dumbbell or kettlebell
- Suggested reps
- 3 sets of 10–15 reps
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Common mistakes
You let the dumbbell drift away from the chest, turning the exercise into an arm hold.
You lean forward at the bottom instead of using the counterweight to stay upright.
You rush the reps and skip the deep bottom position that makes this exercise valuable.
What to focus on
Use the weight at your chest as a counterbalance to sit deeper than you could in a back squat.
Gently pry the knees outward with the elbows at the bottom to open the hips.
Own a slow descent and a brief pause at depth before standing.
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Sources & further reading
- 1.Ankle dorsiflexion mobility is associated with how deep you can squat — Sports Biomechanics (2020)