Compound — lower body

Goblet Squat

Dumbbell or kettlebell

The goblet squat is the perfect learning exercise for beginners and an excellent warm-up for advanced lifters. Holding the weight in front naturally forces you into good position.

Technique

1. 1Hold the weight against your chest with both hands, elbows pointing down
2. 2Wide stance, toes turned well out
3. 3Push your elbows against your knees at the bottom — this opens the hips
4. 4Go deep — the goblet squat trains mobility and strength at once
5. 5Ideal as a warm-up: 2×10 light before heavy sets

Sets and reps