Goblet Squat (Medicine Ball)

A fundamental lower body exercise performed with a medicine ball held at chest height, developing leg strength and mobility.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball against your chest with both hands.
2. Keep your chest upright and core engaged throughout the movement.
3. Lower your body by bending at the hips and knees, descending into a squat.
4. Descend until your thighs reach parallel to the ground or below.
5. Drive through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• The medicine ball at chest height helps maintain an upright posture during the squat.
• This variation is excellent for beginners learning proper squat mechanics.
• Keep your weight in your heels and chest up throughout the movement.
• The goblet position increases core engagement compared to unloaded squats.