Goblet Squat The Goblet Squat is my favorite beginner exercise for learning basic squat mechanics as well as learning to engage the stabilizing muscles through the glutes and core. Because the Goblet Squat is a ground-based free-weight exercise, it transfers directly to movements used in sports.
Thighs should be about parallel to the floor at the bottom of the squat; however, hip and ankle mobility may limit movement for some people. If you are not able to lower to parallel while maintaining proper posture, temporarily limit the range of motion while working on mobility.
- Hold a dumbbell in a vertical position, close to the chest.
- With heels in contact with the ground, core engaged, bend the knees and sit the hips back.
- Shoulders should remain back, chest up, elbows inside the knees, and spine neutral (not rounded).
- As you descend, engage deep abdominals and low back muscles to support the spine.
- Lower until thighs are about parallel to the floor; then engage glutes and thighs to drive your weight through your heels and bring yourself back to standing.