Strength Training Basics - Goblet Squat

April 15, 2026

View all Strength Training Basics Videos
For the goblet squat, you want to begin with your feet shoulder width apart or slightly wider. You want to hold a dumbbell, either a dumbbell or kettle bell, at chest height, close to your body with your elbows in. Take a deep breath before starting the movement and push your hips back and break at the knees, just like you're sitting back into a chair. You want to make sure that you're keeping your butt out and back straight without letting your lower back round. You want to keep the weight in the middle of your foot, not to your heels or your toes, and push up through your midfoot to straighten your legs and come up to finish the movement.
 
 
 
 

You Might Also Be Interested In