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Exercise handout — move better, feel better.
Goblet Squat (Full Range)
Full-depth goblet squat for those who tolerate deep hip flexion. Builds complete lower body strength through full range.
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
Home Options
- dumbbells
- kettlebell
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
- Feet shoulder-width or slightly wider
- Toes turned out slightly
Step 1 of 4
Initiate by pushing hips back slightly
Step 2 of 4
Squat as deep as comfortable with good form
Step 3 of 4
Keep chest up and core braced
Step 4 of 4
Drive through whole foot to stand
Breathing
- Inhale and brace on descent
- Exhale as you drive up
Form Cues
- Knees track over toes
- Chest stays up
- Heels stay down
- Control throughout
Common Mistakes to Avoid
- Heels lifting
- Knees caving in
- Rounding low back
- Chest falling forward
Safety Information
Only full depth if tolerated. Use box if needed.
Progressions
Heavier weight, pause at bottom
Regressions
Box squat, smaller range
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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.