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Goblet squat
LegsBeginner
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Vastus (lateralis/medialis)· HighRectus femoris· HighGluteus maximus· HighRectus abdominis· MediumErector spinae· Light
Squat holding a dumbbell at chest.
Target muscle
Vastus (lateralis/medialis)Rectus femorisGluteus maximusRectus abdominisErector spinae
Equipment needed
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Step-by-step guide
- 1Hold a dumbbell (or kettlebell) vertically, hugged to the chest with both hands.
- 2Stand shoulder-width, toes slightly out, brace the core and lift the chest.
- 3Lower straight down between the knees, keeping the elbows inside the knees at the bottom.
- 4Drive through the heels to stand, keeping the weight at the chest throughout.
Safety notes
Giữ ngực ưỡn và gót bám sàn — tạ trước ngực giúp giữ thân thẳng tự nhiên.
Bài TUYỆT VỜI cho người mới học kỹ thuật squat trước khi gánh tạ đòn.
Gối theo hướng mũi chân.
Correct form tips
- Keep the chest up and back straight — the front load helps posture.
- Descend to at least parallel if mobility allows.
- Track the knees over the toes.
Mistakes to avoid (injury risk)
- Leaning forward → the weight pulls you off balance.
- Knees caving in → knee stress.
- Heels lifting → weight on the wrong part of the foot.