Strengthintermediate

Goblet Sumo Squat

Holding a dumbbell at the chest in a wide stance loads the legs while the upright torso keeps the spine safe — a great home squat.

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How to dose it

Sets: 3
Reps: 8–12
Intensity: RPE 6–7
Rest: 60–90 s

Bone load

Spine

Hip

Wrist

Equipment

dumbbell

Set up

1Wide stance, hold a dumbbell vertically at the chest.

Do this

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

The goblet position naturally keeps you upright and spine-safe.

Progress or regress

Make it easier

Sumo Squat (Bodyweight)

Make it harder

Decline Goblet Sumo Squat

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