鍛錬How to do Goblet squat
Goblet squat works the Quads, glutes, abs (to keep you upright) with dumbbells. Key cue: “Hold the dumbbell upright at your chest. Lower with your elbows inside your knees”
Steps
- Hold one end of a dumbbell with both hands, upright in front of your chest
- With feet shoulder-width apart, push your hips back and squat
- When your thighs near parallel, drive through your heels to stand
How many: 10–12 reps × 2–3 sets
Muscles worked
Quads, glutes, abs (to keep you upright)
Common mistakes
- Dumbbell drifting away from your chest so you tip forward
- Knees caving in
Easier or harder
| Easier | Use a lighter dumbbell and go shallower |
|---|---|
| Harder | Pause 2 sec at the bottom |
Build a legs routine with a timer
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.