Eccentryx / Exercise Atlas / legs
Goblet squat
Hold bell at chest, elbows inside knees, heels shoulder-width.
Muscles
- Primary
- quads
- Supporting
- glutes, upper back
Mechanics
- Pattern
- squat
- Equipment
- dumbbell, kettlebell
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quads and glutes drive equally; torso stays upright throughout.
- Progression
- Progress to front squat or low-bar squat once depth and brace are automatic.
- Regression
- Reduce depth or use a box squat if ankle mobility limits depth.
Watch for
- Letting elbows flare out and collapse depth
- Heels lifting — weight too far forward
- Half-repping — hips must pass parallel
Substitutions
- Leg press
- Hack squat
- Air squat