RAM Goblet Squat

Target muscles

The quads and glutes drive the squat, with the hamstrings and adductors assisting through depth. Holding the RAM at the chest places the load in front of the body, which forces the core and upper back to work hard to keep the torso upright — making it a self-correcting, posture-friendly squat that's ideal for grooving good mechanics.

How to perform

Setup

Hold the RAM vertically or by the handles against the chest, elbows tucked, feet shoulder-width with toes slightly out, core braced.

Execution

Sit the hips back and down, keeping the chest tall and the RAM hugged to the body, and descend until the thighs are at least parallel — let the elbows track between the knees at the bottom. Keep the knees pushing out over the toes and the heels planted. Drive through the whole foot to stand back up, squeezing the glutes at the top. Maintain the upright torso throughout.

Common mistakes

• Letting the chest drop forward and the RAM pull you down.
• Knees caving inward on the way up.
• Heels lifting off the floor at the bottom.
• Stopping high and never reaching at least parallel depth.

Progressions and regressions

Regress to a bodyweight squat or a box squat to build depth and confidence. Progress by adding load, pausing at the bottom, or moving to a front or back squat for heavier loading. The goblet position is a great teacher before barbell squats.

Programming notes

Program it as a foundational squat or accessory, 3-4 sets of 8-15 reps. It's excellent for beginners learning to squat and for adding quality leg volume without spinal loading. Prioritise depth and an upright torso over the size of the load.