How to Do Bodyweight Squats & Goblet Squats | Proper Form for Beginners, by Fierce Mama Fitness Club on YouTube. 1 min 26 s.
- Video length
- 1 min 26 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand with your feet about shoulder-width apart and your toes turned slightly out. Keep your chest up, shoulders back and eyes forward.
Push your hips back and bend your knees at the same time, as if lowering into a chair. Keep your weight over the middle of each foot.
Lower until your thighs are close to parallel with the floor, or as far as you can go with a flat back and heels down.
Drive through your whole foot to stand back up and squeeze your glutes at the top. That is one bodyweight squat.
Do 2 to 3 sets of 8 to 12 bodyweight reps, resting about 30 to 60 seconds between sets. Stay here until the movement feels smooth.
For goblet squats, hold one dumbbell or kettlebell with both hands at chest height. Keep your elbows tucked under the weight.
Brace your core and squat down the same way, keeping the weight close to your chest and your back flat. Do not let the weight pull you forward.
Push the floor away to stand tall, then repeat for 2 to 3 sets of 8 to 12 reps. Use a weight you can control for every rep.
Tips and common mistakes
Keep your knees tracking over your toes rather than caving inward.
If your heels lift off the floor, widen your stance slightly or squat less deep.
Start lighter than you think you need and add weight only when all reps look the same.
Stop the set if you feel sharp knee or lower back pain, and keep your back flat throughout.
Questions
How many squats should a beginner do?
Start with 2 to 3 sets of 8 to 12 reps and rest 30 to 60 seconds between sets. Add reps or a little weight once those sets feel easy.
What is the difference between a bodyweight squat and a goblet squat?
A bodyweight squat uses only your own weight, so it is the best place to learn the movement. A goblet squat adds a dumbbell or kettlebell at your chest, which makes your legs and core work harder.
How often should I train squats?
Two or three sessions a week gives most beginners good progress with time to recover. Leave at least one rest day between leg sessions.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
