The goblet squat is a front-loaded squat variation that builds leg strength and core stability. It requires minimal equipment — just a single kettlebell or dumbbell — and is based on a straightforward setup, making it a useful tool for beginners and experienced lifters alike.
Instructions
Positioning is key for reaping the goblet squat’s many rewards. These tips can help you get the most out of your next squat session.
1.
Secure your goblet. Treat the weight as if it were a chalice full of precious liquid. Hold the kettlebell or dumbbell just under your chin, close to your chest, with your elbows tucked in, and avoid any extraneous movement that could cause a “spill.”
2.
Bend your hips and knees simultaneously. It’s common to hinge your hips back to lower into the squat and to raise the hips up first to return to standing — but fight these urges as much as you are able. The hips and knees work best as a team. Bend and extend them in tandem, rather than in isolation.
3.
Maintain an upright torso. Imagine that your torso is an elevator filled with passengers, and if you lean too far forward, you’ll knock them over. As much as possible, try to keep your shoulders over your hips and allow your knees to track forward over your toes. If this is too difficult, elevate your heels slightly using a wedge, slant board, or weight plate (shown in the inset).
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