A goblet squat is a type of squat exercise that involves holding a weight in front of your chest with both hands while squatting down. The weight can be a dumbbell, kettlebell, medicine ball, or any other piece of equipment that allows you to grasp it with both hands at chest height. Here are the steps to perform a goblet squat:
- Stand with your feet shoulder-width apart and hold the weight in front of your chest with both hands.
- Lower your body by bending your knees and pushing your hips back, keeping your chest up and your weight on your heels.
- Squat down until your thighs are parallel to the ground or as low as you can go while maintaining proper form.
- Drive through your feet as you stand and squeeze your glutes as you return to a tall standing position.
Goblet squats work many of the same muscles as traditional back squats, such as the quads and glutes, but the movement is quite different. They can be extremely useful for both increased strength and injury prevention. Some benefits of goblet squats include:
- Increased range of motion and more glute activation
- Increased core activation
- Reduced risk of injury
- Flexible equipment options
Goblet squats are a beginner-friendly variation of the squat exercise and are pretty much safe for everyone. However, if you experience knee or back pain while performing goblet squats, it is recommended to consult a fitness expert or your doctor about correcting your form and evaluating if it’s a beneficial exercise for you.
