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Goblet Squat

Primary
Quads
Secondary
Glutes, Core
Equipment
Dumbbell
Type
Strength
Frames
3
Goblet Squat, male athlete, 3 sequential frames
male
Goblet Squat, female athlete, 3 sequential frames
female

How to perform it

  1. 01 Hold a dumbbell vertically against your chest, cupping the top head with both hands, elbows tucked in.
  2. 02 Stand with your feet a little wider than shoulder-width, toes turned out slightly.
  3. 03 Brace your core and sit down between your hips, pushing your knees out over your toes.
  4. 04 Descend until your thighs are at least parallel to the floor, keeping your chest tall and the weight over midfoot.
  5. 05 Drive through the whole foot to stand, squeezing your glutes at the top.
  6. 06 Keep your elbows inside your knees throughout and do not let your heels lift.

In the API

GET /v1/exercises/goblet-squat

{
  "slug": "goblet-squat",
  "name": "Goblet Squat",
  "primary_muscle": "quads",
  "equipment": "dumbbell",
  "category": "strength",
  "frame_count": 3,
  "images": { "male": "…", "female": "…" }
}