Goblet Squat


Squatting is fundamental for most movement. Holding the weight in front of you can put you in a better position to squat correctly. It also puts a bit more load on your quads along with strengthening the glutes, hamstrings and abdominal muscles.


  1. Hold weight in front of you at about chest level.
  2. Shift your hips back into your heels/midfoot.
  3. Be sure that your knees are not dropping into the center.  If this happens, focus on keeping the knees pushed out over your toes. 
  4. Descend as far as is comfortable but not so deep that you feel your low back arch or tuck under. Your spine should remain neutral.