Moves/DB Goblet Lateral Squat

DB Goblet Lateral Squat

ID: 692

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Full foot contact with the floor — heel, arch, and ball stay grounded.
  3. 3. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.