Goblet Squat (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart and hold a dumbbell with both hands close to your chest.
   • Keep your elbows pointed down and your core engaged.
2. Step 2Position Your Feet
   • Ensure your feet are flat on the ground, slightly turned out if comfortable.
   • Your weight should be distributed evenly across your feet.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your body.
   • Maintain a neutral spine throughout the movement.
4. Step 4Lower into the Squat
   • Begin to bend your knees and lower your hips back as if sitting into a chair.
   • Keep the dumbbell close to your chest and your elbows inside your knees.
5. Step 5Reach the Bottom Position
   • Lower yourself until your thighs are at least parallel to the ground, or as low as you can comfortably go.
   • Ensure your knees are tracking over your toes and not caving inward.
6. Step 6Push Back Up
   • Press through your heels to stand back up, extending your knees and hips.
   • Keep the dumbbell close to your chest as you rise.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements rather than rushing through the exercise.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the dumbbell to your side.
   • Stand tall and take a moment to catch your breath before moving on.