Goblet Squat

What is Goblet Squat? The goblet squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a dumbbell or kettlebell close to your chest while performing a squatting motion.

Tutorial

1. Stand with your feet shoulder-width apart, toes slightly turned out.
2. Hold a dumbbell or kettlebell vertically with both hands at chest level.
3. Brace your core, keep your chest up, and maintain a neutral spine.
4. Lower your body by pushing your hips back and bending your knees, keeping your weight on your heels.
5. Squat down until your thighs are at least parallel to the floor.
6. Push through your heels to return to the starting position.

Common Mistakes

• Allowing the knees to collapse inward.

• Leaning too far forward, which can strain the lower back. - Not squatting low enough, limiting the effectiveness of the exercise.

• Rounding the back instead of maintaining a neutral spine.

Tips for Better Results

• Focus on proper form and technique over the amount of weight lifted.

• Engage your core throughout the movement to maintain stability. - Keep your chest up and gaze forward to prevent rounding of the back.

• Control the descent and ascent of the squat for maximum muscle engagement.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Core (Abdominals and Obliques)