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.
