Goblet Squat

Before anyone touches a barbell, I put them on goblet squats. Holding the weight at your chest counterbalances you into a clean, deep, upright squat almost automatically.

Tips

• Hold a dumbbell vertically against your chest, elbows tucked down — not winged out.
• Feet shoulder-width or slightly wider, toes turned out a little. Grip the floor with your whole foot.
• Sit down between your heels, not back like a barbell squat — chest stays proud the whole way.
• Go as deep as you can keep your heels down and back flat — elbows lightly touching the inside of the knees is a good depth cue.
• Drive up through the floor and squeeze your glutes at the top without leaning back.

Common Mistakes

• Heels lifting — weight drifts to the toes and the knees take everything. Sit into your heels; elevate them on small plates if ankle mobility is tight.
• Knees caving in — track the knees over the toes, especially out of the bottom. Think "spread the floor."
• Chest collapsing — the dumbbell drags you forward and the squat becomes a good-morning. Brace harder, maybe go lighter.
• Stopping at half depth — the bottom half is where the glutes and quads earn their pay.