Squat / Knee Dominant · Dumbbell or kettlebell
Goblet Squat
Primary muscles: Quadriceps; glutes; trunk
Exercise data by RepDB (repdb.co)
Setup
- Hold one dumbbell/kettlebell close to the chest.
- Stand with a comfortable squat stance.
- Brace and keep the whole foot planted.
How To Perform It
- Sit down between the hips and knees.
- Keep the load close and torso controlled.
- Drive through the floor to stand tall.
Key ASF Cue
“Keep the weight close and sit between your legs.”
Common Mistakes
- Holding the weight away from the body.
- Heels lifting.
- Collapsing the torso to chase depth.
Alternatives / Substitutions
Safety Note
Use a depth that maintains balance and a comfortable knee/hip position.