quads
Goblet squat
Build legs and glutes; learn the squat pattern.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Hold a dumbbell at your chest with both hands.
- Stand with feet shoulder-width apart.
- Sit back and down, knees tracking over toes.
- Drive through your heels to stand.
Beginner tips
- Keep your chest up and core braced.
- Go only as deep as feels comfortable.
- Start light to groove the pattern.
Keep in mind: Knees track over toes, never caving in.
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