Library
Beginner
strength
Goblet Squat
Front-loaded squat that teaches upright posture and deep squatting pattern.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Coresecondary
45%LegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hold a dumbbell or kettlebell at chest height.
02
Position 2
Squat between the heels, elbows tracking inside the knees.
03
Position 3
Drive up to stand tall.
Coach cues
- · Great warm-up or beginner strength option.
- · Keep the weight close to the sternum.