How to do the Goblet Squat
Step by step
- Hold one dumbbell vertically against your chest, cupping the top end with both hands.
- Stand with feet a bit wider than shoulders, toes turned out slightly.
- Push your hips back and squat down, keeping the dumbbell close to your chest.
- Let your elbows track down between your knees at the bottom.
- Drive through your feet to stand tall, keeping the weight against your chest.
The thing people get wrong
Keep the dumbbell tight to your body the whole time - letting it drift forward pulls you off balance and rounds your back.
Coaching cue
Keep your chest tall and squat as deep as you can with your heels flat on the floor.
Make it easier or harder
- Easier: Use a lighter dumbbell and squat down to a chair.
- Harder: Pause two seconds at the bottom of every rep.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.