← LibraryTry AI form review free for 14 days
Strengthintermediate
Goblet Sumo Squat
A wide-stance squat holding a dumbbell at the chest. Choose a comfortable depth and a load you can control.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–12
- Intensity
- RPE 6–7
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Written exercise guide
Goblet Sumo Squat
Set up
- Wide stance, hold a dumbbell vertically at the chest.
Movement cues
- Sit down between the legs
- Keep the chest tall and elbows inside the knees
- Drive up
Avoid this
- Rounding forward over the weight
- Knees caving
Safety
Keep the weight close and avoid rounding forward. Ask your clinician to adapt the movement if you have a vertebral fracture or difficulty maintaining position.