Back to Exercises
Beginner
Goblet Squat
Great for beginners, warm-ups, or high reps
legsDumbbellKettlebell
Instructions
- 1Hold dumbbell vertically at chest level
- 2Set feet shoulder-width apart
- 3Keep chest up and core engaged
- 4Break at hips and knees simultaneously
- 5Descend until thighs break parallel
- 6Drive through heels to stand
Coaching Cues
- Keep dumbbell close to chest
- Stay upright with chest tall
- Drive knees out
- Maintain neutral spine
- Full range of motion
Common Mistakes
Leaning forward
Fix: Keep chest up, core engaged
Heels rising
Fix: Drive through heels
Shallow depth
Fix: Work on mobility, go deeper
Breathing
Inhale down, exhale up
Recommended Reps
3-4 sets of 8-15 reps
Safety Notes
- • Start with lighter weight
- • Master form before adding weight
- • Keep core engaged
