KEY AREAS: Quads, Glutes, Core
START POSITION: Clasp a dumbell close to your body somewhere between your chin and chest. The dumbell should be pointing vertically, not horizontally. Place feet shoulder width apart (or slightly wider). Feet should be pointing outwards slightly but not much (about 10-15°).
Contrast this with the Sumo Squat (Pile Squat) where your feet will start much wider apart with toes pointing outwards at around 45°.
NOTES: Slowly bend the knees and push backwards with your hips, thrusting out your buttocks. Keep your back straight at all times (no rounding or bending). Note that this is the typical form used for all types of squat.
Bend your knees as much as you can whilst continuing to look forwards with your chin slightly up.
Squat down until your knees are bent at an angle of no more than 90°. 80° is enough for most people.
The Goblet Squat is a perfect squat to do for beginners and those with injured or weak areas such as lower back pain. This is because the centre of gravity is kept lower by holding the dumbell under the chin instead of over the shoulders.
If you cannot do this exercise confidently without pain or discomfort for several reps then you should not be attempting any other types of squat.
This exercise is great as part of a general warmup routine, because you are working the largest muscles – Quads and Glutes. Larger muscles produce more heat for less stress and effort.