Quads
Goblet Squat
Beginner
Dumbbell
Compound
Quads
How to do it
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Hold one dumbbell or kettlebell vertically at chest height with both hands.
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Stand with feet shoulder-width and toes turned slightly out.
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Brace your core and squat down with your elbows tracking between your knees.
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Descend until your thighs are parallel while keeping your chest tall.
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Drive through the floor to stand and squeeze your glutes at the top.
Common mistakes
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Letting the dumbbell drift away from your chest so the lower back works overtime.
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Heels lifting on the way down.
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Knees collapsing inward on the way up.
Tips
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The best way to learn the squat pattern before touching a barbell.
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Pause two seconds at the bottom to train hip mobility.
Secondary muscles
Alternatives
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