Legs
Goblet SquatCangkung Goblet
A squat holding one dumbbell or kettlebell at your chest. The weight in front makes it easier to stay upright.
How to do it
Setup. Hold the weight against your chest with both hands, feet slightly wider than shoulders.
- Squat down between your knees, keeping the weight close.
- Let your elbows brush the inside of your knees at the bottom.
- Stand up tall.
Most common mistake
Letting the weight drift away from your chest.
Coach's tip
Pause for one second at the bottom to build control.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 90s |
| Intermediate | 4 sets | 10-12 reps | 90s |
| Advanced | 4 sets | 12-15 reps | 90s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places goblet squat on the right days with the right volume for your level.
Build my planMore legs exercises
Bodyweight Squats
The base pattern for every leg exercise. Learn it well and everything else gets easier.…
Learn moreLunges
A single-leg exercise that builds legs and balance and evens out strength between sides.…
Learn moreGlute Bridge
Lifting your hips from the floor to strengthen the glutes, which protect your lower back and knees.…
Learn more