Goblet squat

Dumbbells Dumbbell at chest

How to do it

Hold a dumbbell vertically, both hands under the top plate, close to your chest, elbows pointing down.
Set your feet slightly wider than shoulder-width, toes slightly out – this is the starting position.
Lower under control, pushing your hips back and bending your knees, keeping your back straight and your elbows between your knees, inhaling.
Descend until your thighs are at least parallel to the floor.
Stand back up, pushing through your heels, exhaling.
Repeat for the desired number of reps.

Key to the execution: Keep the dumbbell close to your chest and your elbows between your knees throughout the descent.

Common mistakes

Letting your knees cave inward during the descent.
Rounding your lower back, especially at the bottom of the movement.
Lifting your heels off the floor.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Bodyweight squat

Bodyweight · Bodyweight

Split squat

Bodyweight · In place, no step

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.