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Exercise lesson

Goblet squat

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 01 · Intermediate

Goblet squat

Build a loaded squat with an upright torso, steady brace, and pressure through the whole foot.

Form cues

  • Hold the load close to the chest.
  • Brace before sitting between the hips.
  • Drive the floor away to stand tall.

Common mistakes

  • Letting the load drift forward.
  • Collapsing into the bottom.
  • Rising through the toes.

Intermediate adjustment

Regression: use a box target or a lighter load. Progression: add a controlled two-second lowering phase or increase load only when position stays solid.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Hold the weight close and find your full foot.
  2. Take a quiet breath, brace, and sit between your hips.
  3. Push the floor away to return tall without rushing.
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