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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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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- 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
Make it harder
No progressions are listed here. Ask your clinician about adaptations.