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Exercise of the Week: Goblet Squat

This week's exercise is a Goblet Squat!


Muscles Worked and Benefits: The goblet squat mainly works the quads, glutes, calves and core. It is a great compound exercise and while no single exercise is ever necessary, if you are able to perform a goblet squat, it’s a great addition to your program. You should master a bodyweight squat before attempting a goblet squat. The goblet squat is a great precursor to a barbell loaded squat. The position of the weight in a goblet squat helps you keep a more upright torso and requires you to engage your core throughout the entire movement.


How to Perform: Set up with feet about shoulder width apart. Toes can face straight ahead or be turned out slightly to the side at about 45 degrees, find the foot position that feels most comfortable for you. Grab a kettlebell or dumbbell and hold it against your chest. Keeping your chest up, initiate the movement by pushing your hips back and then sitting down until your thighs are at least parallel or below parallel to the floor. Make sure to control the movement down rather than dropping into the bottom of the squat. Drive your feet into the floor as if you are trying to push the floor away from you to stand back up. Make sure your knees do not cave in during the movement. Instead of thinking about pushing my knees out I like to think about screwing my feet into the floor and externally rotating my hips, this will allow your knees to track out naturally throughout the movement.If you have limited ankle or hip mobility you can place a wedge or weight plates underneath your heels, this will also help you keep an upright torso position which will target your quads even more. If you have trouble controlling the movement or going low enough you can also squat to a target to make sure that you’re hitting the same depth each rep.


Here is a video of how to perform a goblet squat




Be sure to check out our free 3 day a week exercise template! Click here to get access!


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