Goblet Squat

Goblet Squat

 goblet squat

The goblet squat is a leg strengthening exercise.  It can be used across all fitness levels and sports to develop muscle hypertrophy and strength. In this video we show you how to perform this  exercise. This exercise can be used by everyone from beginners, athletes, lifters, and coaches. It is often used to learn the squatting technique.

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

Muscles Trained 

Agonists

  • Gluteus Maximus
  • Semimembranosus
  • Semitendinosus
  • Bicep Femoris
  • Vastus Lateralis
  • Vastus Intermedius
  • Vastus Medialis
  • Rectus Femoris

Synergists

    • Adductors
    • Hip Flexors
    • Calves
    • Abdominals

The goblet squat is a great exercise for strengthening the glutes and quadriceps, which are the prime movers for hip and knee extension. Set up with feet hip width apart and rotated slightly outwards. The dumbbell or goblet will be placed under his chin, with his chest up for a tall neutral spine. Keep your weight evenly distributed through the feet. Squat down until your thighs are parallel to the ground and elbows close to the knees.

Common Errors

One common error which is seen with this exercise is getting up onto the toes on the way down, with the heels not staying on the ground. Another common error is knee adduction, with the knees collapsing inwards. This can demonstrate weak glutes. Keep the knees tracking in the same line as the toes are pointing.

If you found this article interesting you may also enjoy reading The Front Squat, Are Deep Squats Bad For Your Knees?, or Bulking Up and Gaining Strength.

Learn about resistance training exercises in Fit Education’s Cert 3 in Fitness, and Cert 4 in Fitness.