Goblet squat

Type

Strength

Equipment

Band or dumbbells

Area

Lower back

Level

Intermediate

Starting dose in Remedy

3 sets of 10, last two reps hard

How to do it

1. Hold a dumbbell vertically against your chest with both hands under the top end.
2. Stand with your feet about shoulder-width apart.
3. Squat down between your knees, keeping your chest tall and elbows inside your knees.
4. Drive up through your feet to stand.

Form cues

• Chest tall, elbows inside the knees.
• The last two reps should feel hard.

Common mistakes

• Letting the weight pull you forward.
• Rounding the low back at the bottom. Stop above the point where it tucks.

Easier and harder versions

• Easier: Bodyweight squat
• Harder: Leg press

Why it helps a sore back

Holding the weight in front counterbalances you, which makes it easier to keep the chest tall than a barbell squat. It is Remedy’s first loaded squat.

How Remedy uses it

In the app it is called Goblet Squat. Remedy is more likely to pick it if you say your back is bothered by working out or standing or walking. A typical starting dose is 3 sets of 10, last two reps hard, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.