Goblet squat
Quads · Dumbbell · also glutes and core
Set up
One dumbbell (a kettlebell works too).
Steps
- Hold the dumbbell upright against your chest, both hands cupping the top end.
- Stand with feet a little wider than your hips, toes turned slightly out.
- Sit down between your heels, chest up, until your thighs are about level with the floor, or as low as is comfortable.
- Push through your whole foot to stand back up. Breathe out on the way up.
Keep in mind
- Elbows point down, inside your knees
- Knees follow the direction of your toes
- Keep your heels on the floor
Common mistake
Knees caving inwards as you stand up. Push them out over your toes; if it keeps happening, use a lighter dumbbell.
Safety
Start light. Squatting down to a chair or bench behind you is a good way to control how low you go.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.