Own Every Range
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VIDEO DEMO

Goblet VMO squat

Progression of VMO Squat

YouTube · Mitchel MayVMO SquatWatch the demonstration

PROGRESSION · HOW TO DO IT

Goblet VMO squat

These steps are written specifically for the Goblet VMO squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet VMO squat. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

    Keep your torso upright as you sit straight down and let both knees travel over the toes.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Reach the deepest steady position you can reverse, then stand without bouncing out of the bottom. Use a five-second descent.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

KNEES & QUADS / 03

Long rangeLong range

Goblet VMO squat

Sets: 3–5 · Reps: 6–12

Goblet VMO squat is a progression of VMO Squat. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Heel elevation reduces ankle restriction and lets the knees travel forward, creating a deep, quad-biased squat with a clear eccentric into length.