Goblet Squats

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By: Jill Tonne ACSM-CPT, ACE-CPT, ACE-CHC

Muscle Groups: Quadriceps, Glutes

Importance: Goblet Squats are a great addition to any leg day as they provide a little more glute work than normal squats. Goblet squats also allow you to use heavy weight without loading it unto your back.

Proper Form:

  1. Start with your stance a little wider than shoulder width apart, and point your toes at a 45 degree angle out.

  2. Holding a kettlebell by the horns, keep it close to your chest throughout the whole movement.

  3. While keeping your back straight, chest up and gaze forward, initiate a squat motion. Sit back and keep the weight of your body in your heels.

  4. Once your hamstrings nearly reach your calves, keep tension in your legs as you hold for 1-2 seconds.

  5. Pushing through your heels and driving through your glutes, come back up to a standing position.

  6. Repeat!

Tips:

  • If using a dumbbell instead of a kettlebell, hold the dumbbell vertically.

  • Make sure to keep your chest up and gaze in front to avoid falling forward.

Sample Workout:

  1. 10 Goblet Squats

  2. 10 Alternating Reverse Lunges

Repeat 4 times