Clock Goblet Squat
The Clock Goblet Squat is a dynamic variation of the traditional squat that enhances stability and coordination.
- Hold a kettlebell or dumbbell close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Squat down while keeping your chest up and back straight, as if sitting back into a chair.
- As you rise, rotate your torso to one side, mimicking the motion of a clock hand.
- Alternate sides with each squat for a complete set.
How to perform the Clock Goblet Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Clock Goblet Squat using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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