Strengthadvanced

Decline Goblet Sumo Squat

A goblet sumo squat with the heels declined for greater depth and range — maximizing leg and glute loading at home.

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How to dose it

Sets: 3
Reps: 8–10
Intensity: RPE 7
Rest: 90 s

Bone load

Spine

Hip

Wrist

Equipment

dumbbell

Set up

1Wide stance with heels slightly elevated, dumbbell at the chest.

Do this

Sit deep with a tall chest
Knees out over the toes
Drive up under control

Avoid this

Forward collapse
Bouncing out of the bottom

Safety

Progress depth gradually; keep the torso upright.

Progress or regress

Make it easier

Goblet Sumo Squat

Make it harder

This is the most advanced version.

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