Discover goblet squat muscles worked and all the benefits of this effective exercise for your entire body.
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Before you grab a weight and start squatting, there are a few important things to know.
certified personal trainer, author, and founder ofFun Fitness Bros
Youll need a dumbbell, kettlebell, or medicine ball for this move.
But because youre holding a weight, this move also strengthens your core and upper body.
The goblet squat will strengthen and tone the muscles in your legs, including your calves.
It even improves yourgrip strength.
Lets jump into specifics.
Holding a weight brings in your upper body, including your arms, shoulders, and back.
It engages your core muscles, too, to get to maintain an upright posture, according to Thurman.
This leads to an improvement in core strength and stability, he says.
Though were generally comfortable with this movement pattern, adding external load introduces new challenges.
certified personal trainer, author, and founder ofFun Fitness Bros
It is also an exercise that can be done anywhere.
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For this exercise, youll need a box, chair, or bench.
In general, it should be slightly higher than knee height.
However, if your legs need more support, you’re free to start with a higher box.
Goblet reverse lunge
The goblet reverse lunge is a great move for those looking to challenge their muscles.
Goblet squat with biceps curl
This exercise puts the focus on your biceps.
As a bonus, you pause at the bottom of the squat for added lower-body strengthening benefits.
Your spine is rounded
Your back should remain fairly straight throughout the move with your shoulders pulled back.
Positioning the weight tight to your sternum centers the resistance at your midline and helps to neutralize the spine.
If youre having difficulty with this, Wood suggests using aresistance band.
Often, knees caving inward is a sign of under-active glutes.
The resistance band acts as a tangible cue to turn those bad boys on and abduct.
A bonus of heel-elevated squats is that they double down on targeting the quads.
(you’ve got the option to also try specificshoes designed for squats!)
Start with a lighter weight and work your way up.
Watch yourself in the mirror to confirm you have proper form.
This can consist of walking, jogging, cycling, or doing somedynamic stretches.
FAQ
1.
How many reps of goblet squats should I do?
Always prioritize form over weight to maximize benefits and reduce injury risk, he says.
Are there any cons of goblet squats?
Though thissquat variationproves challenging, thats more of a reason to do them than not.
However, Wood advises caution if you find yourself with frequent back pain or an underdeveloped core.
Can I do goblet squats every day?
Recovery is an important component of strength training and progressive overload, Wood says.
You may also want to cut back on the weight as well.
Resistance training is medicine: effects of strength training on health.
Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8.
Trevor Shaw, Lamar Dulin.
Therapeutic effect of the Goblet squat.
Orthop & Spo Med Op Acc J 5(5)- 2022.
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