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Plan B

Goblet Squat

Quads · Glutes · Core

4Sets
5Reps
RIR 1-2Load

Swap reason — Only needs one dumbbell or kettlebell. Use the same 4 x 5 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 4 · 5 reps · RIR 1-2

Illustration of correct Goblet Squat form
Quick form demoWatch on Muscle & Strength
  1. 1

    Hold one dumbbell vertically at chest height.

  2. 2

    Stand with feet around shoulder width and toes slightly out.

  3. 3

    Squat down while keeping the weight close to your chest.

  4. 4

    Drive through your whole foot to stand tall.

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