NASM-certified trainer Jonathan Jordan of JJ Fit called the goblet squat a "perfect, foundational move."
"It hits all your big, lower-body muscles (glutes and quads and all the smaller muscles too)," he explained. "But when done properly — because of the weight being in front of you — it forces the core, mid-back, and posterior muscles of the shoulder to lock into posture-improving mode. And because you are using your arms to hold the weight, you work the guns too. It's truly a stellar move."
- Start standing with your feet wider than shoulder-width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position. This counts as one rep.