Goblet Squat
compound movements Quadriceps, glutes, core
Loaded squat holding a kettlebell or dumbbell at the chest to reinforce upright posture and depth.
Execution
- Hold a kettlebell or dumbbell at chest height
- Stand with feet shoulder-width apart
- Sit hips down and back while keeping the chest tall
- Keep knees tracking over the feet
- Drive through midfoot to stand, 3 sets x 8-12 reps
Cues
- Elbows inside the knees at the bottom
- Stay tall through the torso
- Knees track over toes
Common Errors
- Heels lifting
- Knees collapsing inward
- Excess forward lean
Progressions
- Bodyweight squat -> Goblet squat -> Front squat
Related Patterns
- squat compensation
- goblet squat pattern
- knee valgus
- anterior pelvic tilt
- lumbar hyperlordosis
- hip external rotation restriction