Goblet Squat

A front-loaded squat holding one weight at your chest — the friendliest way to load the squat pattern with an upright torso.

Setup

Hold a dumbbell or kettlebell vertically against your chest with both hands, elbows tucked. Feet shoulder-width, toes turned out slightly.

How to do it

1. Sit down between your heels, not back onto them — keep the torso tall.
2. Push the knees out in line with your toes.
3. Go as deep as you can while keeping heels down and chest up — elbows brushing inside the knees is the classic depth check.
4. Drive up through the whole foot, squeezing the glutes at the top.

Common mistakes

• Letting the weight drift away from the chest (turns it into an arm exercise and tips you forward).
• Heels lifting — usually a sign of going too deep too soon or tight ankles.
• Knees collapsing inward on the way up.

Scale it

Easier: Squat to a box or bench, or drop the weight and do bodyweight squats.

Harder: Heavier weight, a slow 3-second lowering phase, or a 2-second pause at the bottom.

Pairs well with