Healthy Writer: Goblet Squat

After a long day over the keyboard do you ever feel like you just can’t stand up straight and tall? Let me show you an exercise that is simple and easy to do that can alleviate the stiffness and achiness in your hips and lower back.


The Goblet Squat is an exercise developed by legendary strength coach Dan John. The basic move: Standing with your feet shoulder width apart, cradling a kettlebell or dumbbell against your chest, lower your hips toward your heels, then driving the body upright to the starting point. The elegance of the move is that you really can’t mess it up. The move doesn’t put pressure on your lower back or shoulders and it benefits everything from the waist down, hamstrings, hips, glutes, knees, calves, and ankles will all show improvement. This move will develop your flexibility and your strength all leading to saying goodbye to hip stiffness and an achy lower back after a day spent at your desk.goblet squat with dumbbell

  • Stand with your feet apart in a shoulder width stance.
  • Hold a kettlebell or dumbbell in a vertical position with both hands up agaist the center of your chest.
  • Lower your weight by sitting back and down between the knees. You want to be sure you are not leaning forward. Knees should follow the track of your toes. Your knees shouldn’t buckle inward as you go down. Knees go outward as the body and elbows sinks between them.
  • At the bottom your feet should be flat on the floor. If your heels come up, widen your stance. Each person’s squat stance is different. There isn’t a one size fits all stance that is “perfect” form. Your stance depends on your flexibility, length of your bones, and tendons.
  • At the bottom pause and really let the body stretch. Then pushing with your heels (like you are pushing the Earth away), return to the start position.

If you don’t own or have access to a kettlebell, you can buy them online. There are several sources from Amazon to specialty shops, but you can also just pick one up the next time you are at your local Wal-Mart.

Checkout this video below, it is one of the best I’ve seen, and it incorporates stretching at the bottom of the move.


3 thoughts on “Healthy Writer: Goblet Squat

    1. That is one of the great things about this exercise, you can do it with very little space and anytime you’re feeling tight in your hips.

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