GOBLET SQUAT

What muscles do goblet squats work?

Squats mainly target your whole lower body, especially your quads and hamstrings, as well as your glutes and calves.

Goblet squats also work your core, arms and help you improve your grip strength as you’re holding a weight in front of you. Plus, you can usually squat deeper and therefore get better glute activation.

How to do a goblet squat?

It’s an exercise you can do at the gym or at home with a pair of dumbbells.

Hold a weight (dumbbell, kettlebell or ball) in front of your chest with both hands. Your feet should be about hip-width apart. Roll your shoulders back and down.

Brace your core (I like to tell my clients “imagine you’re going to get punched in the stomach”) then bend your knees whilst sending your glutes towards the back of the room. Keep your feet flat on the floor and shift your weight onto your heels. Your elbows should be between your knees.

Then push through your heels to extend your legs and get back to your standing position.

Video Demo 

Pro tips

Avoid shrugging or rolling your shoulders forward. You want to keep your chest open and neutral spine.

If you’re having troubles with the squat movement pattern, start with box squats: sit on a box (holding the weight the same way) then get back up. This will help you get used to sending your hips back whilst lowering your body and keeping your feet flat.

How to tell if you’re doing it right?

You feel it in your legs especially your quads and glutes. You manage to keep great form throughout the whole range of movement. If not then drop the weight or start with air squats.