strength

Goblet Squat

Moderate

Text cues are the instruction

No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.

Kalyra may avoid or modify this exercise when:

Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.
Heavily loaded liftingKalyra takes a conservative approach and currently holds back heavy external loading during recovery windows (later pregnancy, early postpartum, lower-back sensitivity).

Musclesquads, glutes

Equipmentdumbbells

Positionstanding

Impactnone

Training roleSTRENGTH

Form cues

Hold one dumbbell vertically at chest height, elbows tucked
Squat between your knees; the weight stays close to your body
Elbows brush inside knees at the bottom, then stand tall

Common errors

✗ Letting the weight drift away from the chest
✗ Losing the neutral spine under load

How Kalyra programs it

Trains the squat pattern through quads and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.

Typically 2–4 sets of 8–12 reps.