Goblet Squat

The goblet squat holds a single kettlebell or dumbbell at the chest. The front load works as a counterweight, so it's easy to stay upright and reach full depth — which makes it the best way to learn the squat pattern and a solid leg exercise in its own right.

Form cues

• Hold the weight tight to your chest with elbows pointing down.
• Stand with your feet about shoulder width apart and toes turned out a little.
• Sit straight down between your heels, elbows tracking inside your knees.
• Stand up by driving through the whole foot while keeping the weight glued to your chest.

Common mistakes

• Letting the weight drift away from the chest so you fold forward.
• Heels lifting at the bottom — widen your stance slightly or work on ankle mobility.
• Stopping above parallel out of habit — this is the variation that lets you go deep.