Goblet Squat Hold
compound movements Hip mobility, deep squat, core control
Deep goblet squat isometric to improve hip mobility and dorsiflexion while reinforcing upright squat posture.
Execution
- Hold a kettlebell/dumbbell at the chest (goblet position)
- Descend to the deepest controlled squat
- Keep heels down and torso tall
- Use elbows to press knees out
- Hold 30-60 seconds x 3-5 sets
Cues
- Elbows push knees out
- Tall chest
- Heels heavy
- Calm breathing
Common Errors
- Heels lifting
- Lumbar rounding
- Losing the goblet position
Progressions
- Box squat hold -> Goblet hold -> Overhead hold
Related Patterns
- squat compensation
- goblet squat pattern