Moves/DB Bulgarian Goblet Squats

DB Bulgarian Goblet Squats

ID: 699

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Think of sitting between your heels rather than sitting back onto them.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.