> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Goblet squat
> Novice · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 12 s |
## Technique
1. Begin by holding a weight at chest level, close to your body, with both hands.
2. Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
3. Lower your body into a squat position by bending at your knees and hips, keeping your chest up.
4. Ensure your elbows are inside your knees at the bottom of the squat.
5. Push through your heels to return to a standing position.
## Form tips
* Keep your chest lifted and your back straight as you squat down.
* Control the descent and ascent of the squat, avoiding bouncing at the bottom.
**Logging:** Total weight used.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
- Hip adductors
- Pelvis
- Neck
- Back
- Shoulders
Flexibility
- Glutes
- Hamstrings
- Legs
- Hip adductors
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Upper trapezius
* Levator scapulae
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
Beginner
Beginner
## Variations
Beginner
Novice
Beginner
Beginner
Beginner
Novice
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/goblet-squat-e0jq). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
