Dumbbell Goblet Squat

1. Hold a dumbbell vertically by cupping the top end with both hands, keeping it pressed against your chest under your chin.
2. Stand with feet slightly wider than shoulder width, toes turned out around 15 to 30 degrees.
3. Keep your elbows pointing down and tucked close to your ribs.
4. Breathe in, brace your core, and sit down between your knees, pushing them out in line with your toes.
5. Descend until your elbows lightly touch the insides of your knees, or as deep as your comfortable range allows.
6. Keep your chest tall and heels planted throughout the descent.
7. Push the floor away to stand back up, exhaling as you rise, and fully extend the hips at the top.

Common Mistakes

• Holding the dumbbell away from the chest: letting the weight drift forward exhausts the arms and pulls you off balance; keep it glued to your sternum.
• Knees caving inward: letting the knees collapse on the way up stresses the joints; actively push them out over the toes.
• Heels lifting: rocking onto the toes at depth signals stance or mobility issues; widen the stance slightly and keep whole-foot pressure.
• Stopping high: shallow reps skip the strongest training zone; work toward elbows-to-knees depth as mobility allows.