Goblet Squat

The goblet squat is a squat variation where you hold a single dumbbell or kettlebell at your chest. It mainly trains your quadriceps and glutes, with your core working to keep your torso upright.

Stand with your feet about shoulder-width apart or slightly wider, toes pointing forward or slightly outward. Hold the weight close to your chest with both hands: if using a dumbbell, cupp one end vertically; if using a kettlebell, grip the horns. Keep your elbows tucked near your ribs and your chest tall.

Push your hips back and bend your knees to lower into the squat. Keep your heels pressed into the floor and your chest facing forward. Go as low as you can while keeping your back flat and your heels down. Then push through your whole foot to stand back up, straightening your hips and knees at the top.

Take a breath in and brace your core before you descend, as if preparing for a light push to your stomach. Exhale as you stand back up. To make it easier, reduce the weight, lower only part of the way, or use no weight at all. To make it harder, slow down the lowering phase or pause for a moment at the bottom.

Fault: Your heels rise off the floor or your weight shifts onto your toes. Fix: Keep your weight over the middle of each foot and your heels down throughout the rep. If your ankles feel tight, placing a small plate under each heel can help.

Fault: Your chest drops or your lower back rounds. Fix: Pull the weight tightly to your chest, look straight ahead, and brace your core before each rep. If you cannot stay upright, use a lighter weight.

Fault: Your knees cave inward as you stand up. Fix: Drive your knees outward so they stay in line with your toes, and push through the outer edges of your feet as you rise.