Goblet Squat Pattern

Movement Screen

Goblet squat is used to observe squat mechanics with an anterior load.

Biomechanical Mechanism

Anterior load encourages a more upright torso and can reveal ankle or hip restrictions.

Clinical Rationale

Anterior load helps reduce forward lean and improves squat quality.

Practical Solution

Use the goblet squat to reinforce better mechanics before back squat progression.

Common Compensations

• Knee valgus
• Heels lifting
• Butt wink

Progression

1. Level 1: Light load
2. Level 2: Moderate load
3. Level 3: Tempo squat
4. Level 4: Dynamic squat

Regression

• Reduce depth
• Use support
• Slow tempo

Red Flags

• Severe pain
• Instability

Differential Diagnosis

• Ankle restriction
• Hip restriction
• Core instability

Related Patterns

• squat compensation
• knee valgus

Related Exercises

• goblet squat
• dead bug
• hip flexor stretch
• ankle dorsiflexion mob
• calf stretch
• goblet squat hold

Related Assessments

• goblet squat assessment

Evidence