Goblet squat: the best first squat to learn

How to do a goblet squat

1. Hold a dumbbell vertically, cupping the top end with both hands, or hold a kettlebell by the horns. Keep it tight against your chest.
2. Stand with your feet about shoulder width apart and your toes turned out a little.
3. Breathe in and brace, then sit down between your heels, keeping your chest tall and the weight close.
4. Let your elbows travel down inside your knees. At the bottom they can lightly brush the inside of your knees.
5. Go as low as you can with your heels down and your back neutral. For most people that is hips below knees.
6. Push through your whole foot to stand up tall, squeezing your glutes at the top, then breathe out.

Common mistakes

• Holding the weight away from your body. It drags you forward and turns the squat into a front raise. Keep it pinned to your chest.
• Knees caving in. Think knees out over your toes. A light band just above the knees can act as a reminder.
• Stopping short. The goblet squat is the ideal place to practise depth, so pick a lighter weight and sit all the way down.
• Rising onto your toes. Keep your weight over the middle of your foot. If your heels lift, try a slightly wider stance.

Easier and harder versions

Most people can progress the goblet squat for months before they need anything else.

• Easier: a bodyweight squat to a box or bench, touching lightly and standing up again.
• Easier: a goblet squat to a box, which gives you a target and a safety net at the bottom.
• Harder: a two to three second pause at the bottom, or a slow three second descent.
• Harder: a heavier bell, then the front squat or back squat once the weight you can hold becomes the limit.

How to programme the goblet squat

For beginners, 3 sets of 8 to 12 reps two or three times a week builds the pattern quickly. Rest around 90 seconds between sets. When you can do 3 sets of 12 with good form, go up a weight.

If you already lift, use it as a warm-up (a set or two of 10 before heavy squats) or as a higher rep finisher. It also suits circuits and conditioning work because it takes seconds to set up. Unsure where to start? Coaches scale every movement to the person, so it is worth trying a few sessions on the Lycan Strength 7-day free trial.