Quads · Beginner

Goblet Squat

Quads · also Glutes, Abs

Equipment: Dumbbell

How to do it

• Feet shoulder-width, hold the dumbbell vertically against your chest
• Brace your core, elbows tucked close to your ribs
• Sit hips back and down between your knees, chest tall
• Push knees out over your toes as you lower
• Drive through your whole foot to stand tall

Common mistake

✕ KNEES CAVING IN → ✓ PUSH KNEES OUT OVER TOES

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org.