# Goblet Squat

The dumbbell squat — hold one dumbbell vertically at the chest and squat
between the heels. The friendliest way to load a squat.

- **Category:** Main circuit
- **Type:** Free-weight squat (dumbbell)
- **Targets:** Quadriceps, glutes, trunk
- **Prescription:** 3 × 10–12
- **Defaults:** 3 × 10 weighted

## Setup

Hold a dumbbell vertically against your chest, both palms cupping the top
end, elbows pointing down. Feet shoulder-width, toes slightly out.

## Execution

1. Squat down between the heels, keeping the dumbbell glued to the chest.
2. Reach full depth — elbows travel inside the knees.
3. Stand back up tall without letting the weight tip you forward.

## Cues

- The counterweight in front lets the torso stay very upright — use it.
- Elbows brush the inside of the knees at the bottom.
- Whole foot planted; drive through the heels.

## Common Mistakes

- Letting the dumbbell drift away from the chest.
- Cutting depth short.
- Collapsing the upper back as the weight gets heavy.

## Progression

Heavier dumbbells until they're awkward to hold — then move to the
Barbell Squat.