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Peach & Form

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Squats · ●●● Difficulty 1 of 3

Goblet Squat

Gluteus maximus · quads · adductors

A wide-stance, deep squat that grows the glutes and inner thighs while keeping your torso upright.

Set up

  • Feet slightly wider than shoulders, toes turned out 15–30°.
  • Hold the weight against your chest, elbows down.

How to do it

  1. 1Sit down between your heels, knees tracking over your toes.
  2. 2Go as deep as you can while keeping your back neutral.
  3. 3Drive up through your whole foot and squeeze your glutes at the top.

Form cues

  • Knees out over toes
  • Chest proud
  • Sit between your heels

Common mistakes

  • Knees caving in
  • Heels lifting
  • Rounding at the bottom

Make it work for you

Easier
Squat to a chair or bench
Harder
Heavier weight with a 2-second pause at the bottom
Bodyweight
Bodyweight
Bands
Band under feet, hands at shoulders
Dumbbells
Dumbbell at chest
Gym
Dumbbell or kettlebell

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Recommended gear

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