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Goblet Squat

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Muscle Group:
Secondary Muscle Groups: Hamstrings, Glutes

How to do a Goblet Squat

  1. Grab a moderately-heavy dumbbell and raise it in front of your torso with both arms while keeping it in a vertical position (with one side up).
  2. Position your hands to the sides of it with your palms placed firmly underneath the weight plates to prevent it from slipping through.
  3. Make sure that your back is neutral, and take a deep breath into your belly.
  4. Descend into a squat by breaking at the knees as you ensure that your torso remains as upright as possible. The goal here is to keep the weight directly over the center of gravity (the middle of your feet), preventing you from losing balance.
  5. Squat as comfortably as you can – ideally until your thighs are parallel with the floor.
  6. Push through your heels to raise yourself back to the starting position and exhale near the top of the repetition.
  7. Take another breath and squat again.
  8. Once you finish the set, carefully lower the dumbbell to the floor as you keep a firm grasp with both hands.

Goblet Squat Alternatives