Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    • Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition
    • In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition
    • How Can Yoga Take Your Bodybuilding Goals to the Next Level and Vice-Versa?
    • What Makes Burn-XT Thermogenic Fat Burner Stand Out From the Crowd?
    • Smart Ways To Put A Stop To Emotional Eating For Good
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Quadricep exercises»Goblet Squat Exercise
    goblet squat for quadriceps

    Goblet Squat Exercise

    0
    By krunoslav on March 20, 2019 Quadricep exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Goblet Squat Exercise Guide

    The beginner squatting exercises are easy to understand and easy to use. They include the goblet squat, the bodyweight squat, and the sumo squat. These squats are the most user-friendly variations; all intend to produce a big caloric burn while improving your squatting pattern.

    Be patient with the squat, and don’t get discouraged if you can’t squat very low at first. The depth will come — especially when you practice the movements for some time.  And don’t ever push into a range of motion where you feel uncomfortable or are unable to maintain proper form.

    This is so named because someone thought the ketttebell looked like a big goblet when held upside down in both hands. Therefore, this squat is also known as kettlebell squat. However, you can also perform goblet squat by holding a dumbbell against your chest.

    Barbell squats (front, back) should be at the forefront of your training, however goblet squats are a great way to prep for squat sessions, teach and perfect squat technique, and even add some additional training volume to really maximize muscle growth.

    Goblet squat exercise instruction

    Here are step-by-step instructions on how to perform this squat safely and effectively to achieve maximum results from this great quadriceps exercise.

    STARTING POSITION (SETUP):

    • Hold the bell with both hands by its “horns” at sternum level. The bell will be close to your body but not touching, and your elbows should be down. You can also hold a dumbbell against your chest, resting the dumbbell on your palms.
    • Position your feet slightly wider than shoulder-width apart and flare your feet out 30 to 45 degrees.

    kettlebell goblet squat exercise

    MOVEMENT (ACTION):

    • Keeping your torso upright, squeeze your abs and pull yourself down with your hip flexors.
    • In other words, take in a deep breath and drop your hips straight down in a controlled manner while pushing your knees out and staying as upright as possible. Your elbows should stay between your knees at all times.
    • Try to get your hips below your knees if possible, but don’t compromise your structure by tipping over, letting your knees collapse or otherwise losing form. If you have the flexibility in your hips and lower back, try to get your butt to your calves.
    • Reverse the motion by pushing through your heels and breathe out during the ascent. Squeeze the glutes to lockout.

    dumbbell goblet squatAdditional tips (performance pointers)

    • Some people like to use a wide stance with this exercise, which is fine, but we recommend a medium stance with the knees flared out.
    • Keep your chest up throughout the entire range of motion.
    • Actively push your knees out, especially as you come up out of the bottom of the squat.
    • Point your elbows down, not out.

    Muscles engaged

    • Primary muscles: quadriceps, gluteals, erector spinae
    • Secondary muscles: hamstrings, adductors

    Exercise Variations

    • Variation 1: Knee-Banded Dumbbell Goblet Squat. Perform the dumbbell goblet squat with a mini-band wrapped just below the knees.
    • Variation 2: Dumbbell Goblet Squat. Perform the dumbbell goblet squat with the dumbbell held up against your chest.
    • Variation3: Knee-Banded Kettlebell Goblet Squat. Perform the traditional kettlebell goblet squat with a mini-band wrapped at or just below the knees.

    Closing thoughts 

    A goblet squat is a type of front squat with a goblet grip on the kettlebell. If you don’t have a goblet grip on the kettlebell then it’s more than likely it’s another type of front squat.

    It’s the ideal squat variation to teach young athletes and beginners proper squat technique; however it can be used to build strength for everyone.

    While this type of squat may be heavy for many beginners and can be a great way to vary training and/or progress under the barbell, the barbell squat is a foundational strength movement that can never be substituted if pure strength & muscle hypertrophy is the goal.

    Therefore the barbell squat (and it’s variations) likely reigns supreme in this category. You need to barbell squat as soon as possible.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    High Box Step-Ups With Knee Raise

    Dumbbell Front Squat Exercise Guide

    Suspension Trainer Assisted Pistol Squat

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 473
    • YouTube 98
    • Instagram
    RECENT POSTS
    June 22, 2022

    TRX Inverted Row Exercise Guide

    June 20, 2022

    Smith Machine Hex Press Exercise

    9.3
    June 17, 2022

    In-Depth Review: Micronized Creatine Powder by Optimum Nutrition

    8.0
    June 14, 2022

    Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition

    6.3
    May 29, 2022

    In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?