Legs · Free weight

Goblet Squat

Goblet Squat — Start · standing tall, weight at the chestGoblet Squat — Finish · hips down, thighs near parallelStart · standing tall, weight at the chest
Working hardestAssisting

Before your first rep

  • Hold the weight vertically against your chest, elbows tucked under it.
  • Feet shoulder-width, toes turned slightly out.

The movement

  1. 1Hold one weight vertically against your chest with both hands.
  2. 2Squat down between your knees, keeping your chest tall.
  3. 3Push through your whole foot to stand.

Watch out for

The weight at your chest acts as a counterbalance, which is why this is easier to do well than a back squat.

0/3

Start here

First time doing this

3 sets·10-12 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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