Illustration of a man holding a kettlebell while performing a goblet squat exercise.

Goblet Squat

Illustration of a man holding a kettlebell while performing a goblet squat exercise.
  1. Stand with your feet shoulder-width apart. Hold a dumbbell or kettlebell with both hands close to your chest and elbows pointing down.
  2. Engage your core, then push your hips back and bend your knees to lower into a squat position. Keep your chest up and back straight.
  3. Go as low as comfortable, ideally until your thighs are parallel to the ground. Then, keeping your heels firmly on the ground, push your feet to the ground as you return to standing position. Keep the weight held at your chest through the entire movement.
  4. Remember to maintain good form throughout the movement.