Exercise You Should Know: Goblet Squat

When should you use it?
The goblet squat is a great way to start adding load to a squat pattern. It can also be used to teach a squat pattern before someone has mastered a bodyweight squat.
One common issue when teaching the squat is a tendency for people to shift forward so that most of the weight is placed on the quads. When cuing people to shift their weight to their hips, they often feel like they are about to fall backwards. There can be several factors that contribute to this inability to shift their weight to their hips, one of them being lack of core stability.
With the goblet squat, the anterior placement of the weight causes people to automatically stiffen up to engage their abdominal muscles. The weight also acts as a counterbalance to allow people to sit back more comfortably, without getting the feeling of tipping over.
Goblet squat
How to coach it
  1. Hold the weight slightly away from you, in front of your chest.
  2. Sit back and lower yourself straight down in between your knees.
  3. Keep your feet flat.
  4. In the bottom position, squeeze your glutes and push the floor away from you to stand back up
Sign up for our free 5 day mini course