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Goblet squat

Gym (women) / Popular

Use goblet squats to learn depth, balance, and bracing before heavier loading.

What coaches agree on

  • Aim to squat down to at least parallel (thighs parallel to the floor) and build toward that depth gradually as your mobility improves, rather than expecting it on day one.
  • Keep your weight balanced across your whole foot as you squat, pressing actively through your heels rather than letting them lift.
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  • Take a breath and brace your core before you descend, then exhale as you drive back up.
  • Hold the weight tight to your body and let your elbows point down and track inside your knees as you go down.

Common mistakes

  • Letting the knees cave inward toward each other instead of tracking out in line with the toes.
  • Letting the hips shoot straight back and the torso lean too far forward, turning the squat into a hip-hinge instead of bending the hips and knees together.
How To: Goblet Squats
Beginner

How To: Goblet Squats

Coach's take: Clear, correct form cues -- especially the hip-hinge-vs-knee-dominant breakdown, genuinely useful.

3.6
The Goblet Squat
Beginner

The Goblet Squat

Coach's take: Clean, credible coaching with a great knees-out cue.

3.3