Strength · Dumbbell & gym · Intermediate · ~4 min
Goblet squat
A loaded squat that naturally keeps the torso upright. Builds leg strength for court movement.
▶ Goblet Squats: Proper Form & Technique — BuiltLean® (YouTube)
More videos: How To Do A Goblet Squat Correctly (Jack Hanrahan Fitness ) · How to PROPERLY Goblet Squat (FIX THIS NOW!) (Colossus Fitness)
Prescription3 × 8 reps · rest 1:30
EquipmentDumbbell(s)
ImpactLow
FormatSolo
Starting position
Hold one dumbbell vertically against your chest, feet shoulder width.
How to do it
- Sit down between your heels, elbows inside the knees.
- Keep the chest up and the dumbbell close.
- Drive up to standing.
Technique cues
- Dumbbell glued to the chest
- Knees out over toes
Common mistakes
- Rounding forward
- Heels lifting
- Load too heavy to control
Easier
Bodyweight squat or Resistance-band squat.
Harder
Heavier dumbbell, 3-second lowering, or a pause at the bottom.
Safety
- Choose a load that leaves 2–3 good reps in reserve.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.