Goblet squat, the exercise for beginners that strengthens glutes, legs and core

Tamara Villa

goblet squat It’s a great full-body exercise that builds muscle (particularly the legs, core, and glutes) and cardiovascular fitness. Exercisers of all levels, including beginners, can use the exercise as a solid warm-up during a lower-body workout or as a way to progress to more demanding squats.

As with all squats, the goblet targets all of the major muscle groups in the back.
lower body in a compound way. This translates nicely into everyday functional movements, mimicking squatting down to pick something up from the bottom shelf in a store, getting up from a chair, or getting out of bed in the morning.

How to do a goblet squat

You don’t need much to get started with the goblet squat, just one
kettlebell or dumbbell and enough room to stand up and move comfortably with your feet about hip-width apart. To start, stand tall with your feet slightly wider than hip-width apart.

Hold a kettlebell with both hands at chest height, holding the handles as if you were holding a glass, with one hand on each side of the handles. Bend your elbows so that the dumbbell is right in the center of your chest. If you are a beginner, you can
warm up using a lighter kettlebell (or none) to get an idea of ​​the movement. Then, progress to a higher weight.

Engage your core and look forward. You must keep the
neutrally aligned back and eyes looking forward throughout the squat. She presses her hips back and begins to bend her knees into a squat. Inhale as you perform this downward phase.

Woman doing squats/PEXELS

hold the kettlebell
close to your body during movement and focus on keeping your chest up as you continue to push your hips back and down. The goal is for the hips to be below parallel with the knees. Make sure that your weight remains evenly distributed throughout your feet. You should not stand on your toes while squatting.

Make sure that your position at the bottom of the squat is correct. Your
elbows should be placed on the inside of either knee at the lowest point. This helps ensure that your knees stay in line with your toes as you move into a deep squat position.

Press through your heels and reverse the movement to return to the starting position. Exhale as you rise up and push your hips forward at the top of the squat to
engage the glutes. Do a full set and carefully set the kettlebell down. Always avoid dropping weights from a height. Repeat as many times as you want.

Benefits of goblet squats

One of the great virtues of the goblet squat is that you move through a full range while
you avoid common beginner mistakes, such as leaning too far forward or allowing your knees to bend inward. It’s also a fantastic progression from the overhead squat because it can help beginners add resistance to the exercise while honing their squat technique.

Woman doing squats/PEXELS

The goblet variant works
all major muscle groups of the lower body, including the quadriceps, glutes, hamstrings, and calves. It also engages your core and spinal erectors, your forearms, and even, to some degree, your shoulders and upper back. In short, it is an exercise for the whole body.

Since you’re holding the kettlebell in front of your body, this exercise engages your quads a bit more than squat variations where the resistance is brought behind the body, such as with a back squat. Goblet squats are a great option if you are looking
develop additional strength in the quadriceps while performing a full body movement.