Goblet Squat – Do’s and Don’ts

Goblet Squat – Do’s and Don’ts

 goblet squat

The goblet squat is a great exercise to learn proper squatting technique. It can be used across all fitness levels and sports to develop this technique, better functional movement, muscle hypertrophy and strength. In this video we show you how to perform this highly effective exercise. This exercise can be used by everyone from beginners, athletes, lifters, and coaches.

Here we will demonstrate the proper technique performing the goblet squat with a dumbbell or kettle bell.

Muscles Trained 

Agonists

  • Glutes
  • Quadriceps

Synergists

    • Adductors
    • Hip Flexors
    • Calves

Today we will do the goblet squat which is a great exercise strengthening the glutes and quadriceps, which are the prime movers for hip and knee extension.

We have Ryan here today, so we are going to get him to set up with his feet hip width apart and rotate slightly outwards. The dumbbell or goblet will be placed under his chin, with his chest out for a tall neutral spine and he is going to keep his weight in his heels.

The aim to this exercise is to go down until your thighs are parallel to the ground and elbows close to the knees.

common error

One common error which is seen with this exercise is getting up on your toes as you go down with your heels not staying on the ground.

Another common error which is seen is knee adduction, as he lowers down his knees will turn inwards, this can demonstrate weak glutes.

You want to keep the knees tracking in the same line as the toes are pointing. So Ryan is going to perform one good rep to finish, weight through the heels, activate the glutes, that’s how it’s done.