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Exercise handout — move better, feel better.
Goblet Squat (To Box)
Front-loaded squat to a box for depth control. Builds lower body strength while limiting range to protect SI joint if needed.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells, box
Home Options
- box: Place one sturdy exercise box directly behind you at a height that allows a pain-free feather-light touch.
No equipment? Try: dumbbell, kettlebell
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Hold dumbbell or kettlebell at chest
- Stand with feet shoulder-width apart, box behind you
- Box height should allow comfortable depth
Step 1 of 4
Initiate squat by pushing hips back slightly
Step 2 of 4
Lower until buttocks lightly touch box
Step 3 of 4
Don't sit - just touch and go
Step 4 of 4
Drive through feet to stand
Breathing
- Inhale as you descend
- Exhale as you stand
Form Cues
- Chest stays up
- Knees track over toes
- Touch box, don't sit
- Weight stays in midfoot to heels
Common Mistakes to Avoid
- Sitting on box instead of touching
- Letting chest fall forward
- Knees caving inward
- Rising on toes
Safety Information
Stop if deep flexion causes hip pinching or SI pain.
Progressions
Lower box, heavier weight, no box
Regressions
Higher box, no weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.