Goblet Squats

Introduction

The Goblet Squat is a versatile and highly effective lower-body exercise that targets the quadriceps, hamstrings, glutes, and core. Named for the way the weight is held—like a goblet—this squat variation is particularly beginner-friendly, offering a more accessible alternative to traditional barbell squats while still providing substantial hypertrophic benefits. By holding a dumbbell or kettlebell close to the chest, the Goblet Squat encourages proper form and posture, making it an excellent choice for those looking to improve their squat mechanics, enhance muscle growth, and build functional strength. Whether you're a novice lifter or an experienced athlete, incorporating Goblet Squats into your routine can help you achieve balanced muscle development and improved lower-body strength.

Execution

How to Execute Goblet Squats

Setup

1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Hold a dumbbell or kettlebell vertically close to your chest with both hands, cupping the top end of the weight.
3. Engage your core and keep your chest up.

Execution

1. Initiate the movement by pushing your hips back as if you are sitting down on a chair.
2. Lower your body by bending your knees, keeping the weight close to your chest and your back straight.
3. Continue descending until your thighs are at least parallel to the ground or as low as your mobility allows.
4. Pause briefly at the bottom of the squat.
5. Push through your heels to return to the starting position, extending your knees and hips.
6. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the weight back to the ground.
2. Stand up straight and take a moment to stretch your legs if needed.