Legs
Goblet Sumo Squat
A powerful variation that prioritizes inner thigh engagement and posterior chain development with one simple weight.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet wider than shoulder-width apart and your toes pointed out at roughly a 45-degree angle.
Hold a single weight close to your chest at sternum height, gripping it firmly with both hands as you would a goblet.
Inhale and lower your hips by bending at the knees and pushing your glutes back, keeping your chest upright and spine neutral.
Descend until your thighs are at least parallel to the floor, ensuring your knees track in the same direction as your toes.
Drive through your heels to return to the starting standing position while exhaling at the top of the movement.
Maintain a tight core throughout the entire range of motion to stabilize your lower back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the descent.
- Rounding the upper back or letting the weight pull the torso forward.
- Lifting the heels off the ground at the bottom of the squat.
- Using too narrow a stance which limits adductor activation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.