Exercises / Squat (knee dominant)
Goblet squat
Squat (knee dominant) Dumbbell Complexity 3/5
Working position
Setup
Hold a dumbbell or kettlebell at chest height, elbows tucked under the weight.
Execution
Squat between the knees keeping the chest tall, then stand.
Coaching cues
- Elbows inside the knees at the bottom
- Chest stays proud
- Brace before you descend
Common fault
Chest drops forward and the back rounds
Fix: Reduce depth or load, or regress to a box squat.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Transversus abdominis (TVA)Vastus lateralis (outer quad)
Regression and progression
Easier: Box squat
Harder: Front squat, Barbell back squat
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.