This month, we’re spotlighting the Goblet Squat, a fantastic lower body movement that builds strength, improves posture and enhances core stability.

It’s simple to learn, kind on the joints and excellent for reducing stiffness caused by sitting for long periods or spending hours behind the wheel. Whether you’re new to strength training or a seasoned pro, the goblet squat is a powerful, functional move to add to your routine.

Beginner Option: Bench-Assisted Goblet Squat

Start by sitting down and standing up from a bench or chair while holding a dumbbell or kettlebell at chest height.

Why it works:
This helps build strength and confidence with correct form, especially if you’re unsure about depth or balance.

Tip:
Tap the bench lightly and stand straight back up — try not to fully relax between reps.

Advanced Option: Full Goblet Squat (No Bench)

Once you’re confident, remove the bench and squat freely, lowering until your thighs are parallel to the floor (or lower if you can do so safely).

Key points:

Feet shoulder-width apart, toes slightly turned out

Keep the weight close to your chest

Chest up, core engaged, back straight

Lower slowly, then drive through your heels to stand

No matter your level, the goblet squat is a great way to challenge your legs, strengthen your core, and move better every day