How to do a goblet squat
Hold a dumbbell vertically by one end, cupping it with both hands against your chest, elbows pointing down.
Stand with your feet a little wider than shoulder-width, toes turned out slightly.
Brace your midsection, then sit down between your heels, pushing your knees out over your toes.
Lower until your elbows come close to the inside of your knees, or as deep as you can with your back flat and heels down.
Push through your whole foot to stand back up, keeping the weight tight to your chest.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common goblet squat mistakes
Weight drifting away from your chest
Keep it pinned to your sternum. If it pulls you forward, your upper back gives up first.
Heels lifting
Sit back slightly and keep your weight across the whole foot. A slightly wider stance helps.
Knees caving in
Push them out so they track over your toes, on the way down and up.
Stopping high
Use a lighter weight and keep the same depth every rep.
How to track your goblet squat
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
24 kg × (1 + 12 ÷ 30) ≈ 34 kg
A set of 12 at 24 kg estimates a one-rep max of about 34 kg.
