Strength exercise

# Goblet squat

A squat holding one dumbbell or kettlebell at your chest. The weight in front helps you stay upright.

Also called: dumbbell goblet squat, kettlebell 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

- Hold a dumbbell vertically against your chest with both hands under the top end.
- Stand with your feet about shoulder-width apart.
- Squat down between your knees, keeping your chest tall and elbows inside your knees.
- 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](https://remedyrecoveries.com/exercises/bodyweight-squat)

- **Harder:** [Leg press](https://remedyrecoveries.com/exercises/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.

## More strength exercises

[Strength

### Split squat

A squat in a staggered stance, one foot forward and one back.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/split-squat)
[Strength

### Leg press

A machine press for the legs.
Gym · Advanced](https://remedyrecoveries.com/exercises/leg-press)
[Strength

### Resistance band row

Pulling a resistance band toward your lower ribs and squeezing your shoulder blades together.
Band or dumbbells · Beginner](https://remedyrecoveries.com/exercises/banded-row)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/goblet-squat
Remedy is a fitness and wellness app, not medical care.