Learning the basics and the proper form when exercising is a key component of improving strength, improving flexibility, and reducing the risk of injury. A lot of beginners will go straight into squatting without really learning the fundamentals of doing the movement properly. This is a big mistake! As a trainer, I have spent many sessions correcting form with my clients since squatting is one of the more challenging exercises you could do. Learning how to do a goblet squat is just like learning how to do any other workout. This is just one example of how learning can help protect you against injury and help you get results.
Learning how to do a goblet squat will teach you proper form so you maximize your workout results and minimize injury.
One of the reasons for this is that there are many variables that can make them more challenging to perfect. Like the range of motion, strength, stability, etc. So, remember that when you’re learning something new in order for it to become a habitual movement, practice, practice, practice. You can use the steps below to learn how to do a goblet squat and then practice it at home. If you’re unsure you’re doing your squatting properly check out the below squat progression pyramid and remember it’s always best and safest to start out easier and build from there.
Levels of Squat Progression
- Wall squat (bodyweight or assisted)
- Counterbalance squat (single leg)
- Bodyweight/prisoner squat (unassisted)
- Dumbbell squats (hands at side)
- Goblet squat (weighted)
- Barbell front squat
- Barbell back squat
How to do a Goblet Squat
So let’s get into goblet squats! I love adding these into my leg day, if you want to feel like you’re working your entire body then this exercise is for you! The first time you do it you’ll for sure feel the effects the next day or so on your abs. You should consider doing them especially if you’re newer to squatting or you need an easier exercise to improve your squatting form.
The goblet squat is a more advanced move so if you’re not used to squatting, I would suggest starting with a regression move (choose from the above list) and work your way up to the goblet squat. It’s important to remember that the goblet squat is a full-body movement so you will not only be working your quads, calves, and glutes, but you’ll also be hitting your entire core, arms, shoulders and grip strength.
You can expect to tone your core while increasing your glute strength all at the same time.? You can expect to burn more calories while doing this move and getting that heart rate up faster compared to doing squats with dumbbells. Can you see that bikini body now? So, what are you waiting for, let’s get started!
How to set up your goblet squat
Grab a dumbbell or KB. Learning how to do a goblet squat and what makes it different from other squats is how you hold the weight. You will hold the weight in front of your chest so that your hands are positioned as if you’re holding onto a goblet (palms up).
Also, be sure to not use too heavy of a weight. You should be holding it a bit out from your body ensuring it isn’t resting it on your chest. This will work a lot of your arms, abs, and shoulders too.
Now place your feet slightly wider than hip-width and feet pointed slightly outward.
When you’re ready to begin, brace your core, then drop your butt back, hinging from your hip joint while keeping your back in a neutral spine position.
Hip hinge visual – think of a door swinging open and closed that’s the motion your hips should make.
Then bend your knees to lower down into a squat while keeping your chest up and a neutral spine.
As you squat, sit back into your heels without shifting your weight forward onto the balls of your feet, aim to keep an even distribution between the front and back of your feet.
Get as deep into the squat as possible to maximize glute activation.
To get back up, driving through your heels while squeezing. Your but cheeks together at the top of the motion.
Don’t over the arch at the top, maintain that neutral spine throughout.
That’s one rep now repeat!
Give this move a try and leave a comment on how it went! Have questions check out this video to help you do it properly.