What Is A Goblet Squat and Why You Should Be Doing It | Beginners

In this post, I talk about what a goblet squat is, how to properly perform a goblet squat, as well as what muscles the goblet squat works. I will also show you my two favorite goblet squat variations, that will torch your lower body!

goblet squat

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Equipment I Use For Goblet Squats

You can perform this move without any equipment, but if you want to add some resistance, here is what I like to use:

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what is a goblet squat

What is a Goblet Squat?

The Goblet Squat is a lower-body exercise, in which you hold a weight in front of your chest while performing a squat.

Your elbows should come between your knees, and your back should be straight and upright throughout the entire movement.

The Goblet squat is a powerful compound move, that can upgrade your leg day, whether you are at the gym or at home.

Related: 7 Advanced Core Exercises At Home That Will Challenge You

Goblet Squat Muscles Worked

The amazing thing about goblet squats is that they don’t just work your lower body. They work your core, forearms, biceps and shoulders.

Lower body-wise, goblet squats work your glutes, quadriceps, hamstrings and calves. Pretty good right?

Due to the weight distribution, goblet squats work, primarily, your quads. Glutes and hamstrings are secondary.

Related: This 20 minute HIIT & AMRAP, Is What You Need, After Eating Too Much.

Goblet Squat vs Regular Squat

The number one difference between a regular squat and a goblet squat is the weight placement.

For the goblet squat, the weight is held in front of the chest. Alternatively, for the regular squat, the weight is held above your back muscles, or atop your shoulders.

The goblet squat forces you to engage your core and upper body, because of the weight placement. It also torches your shoulders and forearms.

The regular squat, emphasizes the posterior chain—the large muscle groups of the back, glutes, and hamstrings, which makes it a hip-dominant movement.

Goblet Squat Benefits

As mentioned earlier, the goblet squat is a powerful compound movement. Here are some other benefits you should consider:

  • They can be done anywhere
  • Less strain on your lower back
  • Perfect for warm ups, either for leg days or any type of workout
  • Squat mobility improvement

Goble Squat Disadvantages

  • Cannot use a lot of weight
  • If done improperly, they could cause knee injuries

How to perform a Goblet Squat

Let’s get into the fun part, how to perform the goblet squat!

  1. Pick up your weight. (Dumbbell, weight plate, KB, water jug etc.)
  2. Bring the weight up to your chest. Palms should face in. Assure your elbows are directly under your hands.
  3. Stand with your feet shoulder-width apart.
  4. Keeping your core engaged and your back straight, squat down until your elbows touch the top of your thighs.
  5. Repeat.
goblet squat
goblet squat

Tips on proper Goblet Squat form

Here are some key points for proper squat form:

  • Make sure you kneesdon’t get past your toes. Aim for parallel to the floor.
  • Keep your core engaged and breath properly. Inhale down, exhale up.
  • Push through your heels.
  • Slow and controlled is the way to go.

Goblet Squat Variations

Here are 2 of my favorite goblet squat variations:

Heels Elevated Goblet Squat

Your heels will be elevated for this one. This increases the range of the movement and digs deeper into your lower body.

goblet squat

Sumo Goblet Squat

Your feet will be slightly pointed outwards and your feet will be wider than shoulder-width apart. This works your inner thighs and groin area.

goblet squat

Frequently Asked Questions

Will goblet squats build mass?

As part of a training program, that focuses on hypertrophy as well as progressive overload, goblet squats can absolutely help build mass.

Are goblet squats good for abs?

Goblet Squats can be considered a weighted core exercise because your abs, obliques and other core muscles have to engage to perform the exercise properly. Because of the weight placement, goblet squats force your torso to stay upright and your core engaged throughout the entire movement.

How heavy should a goblet squat be?

Goblet squats shouldn’t be heavier than 50lbs. As a beginner, start with the lowest weight that will allow you to perform at least 10 reps. Progress weekly and carefully.

Can I goblet squat everyday?

You can perform a few reps everyday, as a way to warm up or engage your lower body, after you have been sitting for too long. Make sure you use a lighter weight. If your goal is mass, use heavy goblet squats as part of your leg day routine 2-3 times a week.

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