Exercise · Form & cues
Goblet Squat — form guide
Quads · Glutes · Core. Equipment: Dumbbell or Kettlebell. Difficulty: Beginner.
TEMPO
2-1-2-0
The DB held at chest forces you upright — your form will be cleaner than any back squat you've ever done.
Cues
- Hold DB/KB at chest, elbows tucked
- Feet shoulder-width
- Sit straight down between hips
- Drive through whole foot
Common mistakes
- Letting DB drift forward — chest collapses
Injury notes
Easiest learning squat for beginners. Spine-friendly.
Progression
Use as a warm-up or progression to barbell variants.