A goblet squat is a type of squatting exercise that targets the quads and glutes while removing the tension of traditional back squats. In a goblet squat, you hold a weight, such as a dumbbell or kettlebell, in front of your chest with both hands, and as you squat down, your elbows track between your knees while the weight follows. Here are the steps to perform a goblet squat:
- Hold a weight at chest height with both hands.
- Stand with your feet shoulder-width apart and your toes turned out slightly.
- Squat down by bending your knees and pushing your hips back, keeping your chest up and your weight on your heels.
- Lower yourself until your thighs are parallel to the ground or lower.
- Push through your heels to stand back up to the starting position.
Some benefits of goblet squats include increased range of motion, more glute activation, increased core activation, and reduced risk of injury. They are also a great exercise for all fitness levels.
