The goblet squat is a great way to tone and build strength in the lower body. It also works the muscles in the hips and glutes, helps with mobility, and is a great way to introduce weight training into your exercise routine.
The goblet squat strengthens the muscles of your upper back, shoulders, abdomen and legs. You can do it anywhere dumbbell or even just your bodyweight—you don’t need any other equipment! If you are new to working out at home or trying to take on a new routine at the gym, this might be just what you need.
What Muscles Does The Goblet Squat Work?
The goblet squat engages the quadriceps muscles, hamstrings, glutes, calves, abs and lower back. These are some of the biggest and strongest muscle groups in the body and they play very important function in daily life.
Quadriceps
The quadriceps are the main muscles you can feel working in your thigh when you’re on the move. They help to move your legs and run, as well as lift heavy objects. During the Goblet Squat, your quadriceps help to extend and lower your body.
Hamstrings
The hamstrings muscles are located at the back of your thighs which aid in running or jumping. They also work to extend your knee when sitting down and bending the knee. When doing the Goblet Squat, hamstrings help with stabilization of the lower legs and even more importantly, help support the body weight while standing and moving over time.
Glutes
The glutes are the muscles in your rear end. A strong pair of glutes helps to stabilize and support the body when you are standing and walking, as well as keep your posture upright. When performing the Goblet Squat, glute muscles help to maintain good form as well as power when you are standing and in motion.
Calves
The calves are the muscles in the back of the lower leg, which move your ankle when you walk. The Goblet Squat is a great way to tone the calves and build strength and endurance.
Abs
The abdominal muscles are located in your stomach and help to support your back. They also help you stand up straight and sit up tall. The goblet squat tones this important group of muscles which helps with endurance, strength, balance and overall stability.
Lower Back
The lower back is located on the middle of your back and helps to support your upper body. Your lower back also helps to straighten and bend your spine. The Goblet Squat pays attention to this area by strengthening the surrounding muscles, which helps keep the lower back strong and in good shape.
The Goblet Squat also works the muscles of the upper body:
Arms – The goblet squat works the upper arms and shoulders to help stabilize your movement. Your arm muscles help to lower your body toward the ground, raise it back up, and also keep you in balance.
Scapular Stabilizers – The lower part of the shoulder, called the scapula, is supported by the upper part of your arm. The scapula stabilizers do not get as much attention as the muscles in the arms, shoulders and chest; however, they are very important in helping to properly lift a weight.
The Goblet squat is an all-round exercise that is great for strengthening and toning the body throughout, as well as preparing you for other exercises and sporting activities.
What Joints Does The Goblet Squat Work?
The goblet squat works more than just one joint. The main joints that are affected during performance of the goblet squat are the hips, knees, and ankles. These joints are essential in maintaining a healthy body and they also help you to move freely and without pain.
Benefit Of The Goblet Squat
The goblet squat is also great for improving mobility and flexibility . You can start practicing with small weight, but eventually you’ll be able to move heavier weights.
And another great benefit of the goblet squat is how it works not only the muscles in your legs and hips, but also your core. You’ll start to notice that you have a better posture , and you will look and feel better.
You can perform the exercise anywhere without any equipment, which makes it a great choice when you’re traveling or at work. Or try to do three sets of 15 reps each time you perform this exercise. If you are new to weightlifting, don’t worry – it will get easier as your body gets used to it!
Tips To Help Improve Your Form
To help you with maximum benefit, try to follow these tips to improve your form.
- Keep your knees behind the toes, not in front of them.
- Stand up straight with a neutral spine.
- Keep your chest out, shoulders back and muscles engaged.
- Don’t hunch when lowering down into the squat position – keep the back straight up and down as you lower down to the floor.
- Keep the abs engaged as you squat down.
- Try keep your hips below the knees, not at the knees.
- Sit back, not flat on your butt! Maintain good posture, and don’t lean forward or backwards.
- Keep a slight bend in your knees throughout the movement – do not lock them out! You should feel that you are moving through a full range of motion without too much stress on any one portion of the body.
