How to do a Goblet Squat:
- Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
- Hold a kettlebell or a dumbell (up to you what you want to do) in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.
- Engage your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Focus on keeping your chest tall as you continue pressing your hips back and lowering down. Make sure your weight remains evenly distributed across your foot, or slightly more weighted toward your heel—you shouldn’t come up on your toes as you squat. The goal is to get your hips below parallel with your knees.
- Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point of the squat. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
- Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.
