Squat types

Goblet squats.

A squat while holding a kettlebell or dumbbell at your chest. Added load makes 10 reps meaningful when air squats are no longer a challenge.

How to do a safe goblet squat

1. Hold a kettlebell or dumbbell vertically at your chest, elbows tucked.
2. Set feet roughly shoulder-width, toes slightly turned out.
3. Send hips back and down, keeping the elbows inside the knees at the bottom.
4. Keep the chest tall — the held weight helps you stay upright.
5. Drive through the floor to stand. 10 reps per round.

Why it fits an hourly break

• More challenge without needing a full workout setup.
• Improves upper-back posture under load.
• Still finishes in about a minute.

Common mistakes

• Choosing a weight that forces the chest forward — go lighter.
• Dropping the weight out in front instead of keeping it close.
• Losing the heel contact — widen stance or lighten the weight.

When to switch

Between offices or travelling? Fall back to air squats. Want a cleaner equipment-free challenge? Try split squats.

Not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any new movement routine.