How to do a goblet squat? 7 benefits and steps to perform it (2024)

Squats are a popular lower-body exercise for building strength and endurance in your legs and glutes. They make targeted muscle groups work harder as you hold a squat longer, enhancing overall fitness and functional movement. Did you know there are multiple ways to perform squats? From jump squats to sumo squats, these variations can target different muscles and boost benefits. One notable type is the goblet squat. This variation involves holding a weight, like a dumbbell or kettlebell, close to your chest while squatting. This helps to improve posture and engages the core for added benefits. Let us tell you more about how to do goblet squats and its health benefits.

How to perform goblet squats?

Goblet squat is one of the common squat variations of traditional squats. It is a fantastic exercise for building lower body strength and improving mobility. Here are 7 steps to perform them correctly:

Step 1: Stand with your feet shoulder-width apart. Hold a dumbbell or kettlebell close to your chest throughout the entire movement with both hands, keeping your elbows pointed downward.
Step 2: Keep your knees in the same direction as your toes and tighten your core muscles to support your lower back throughout the movement.
Step 3: Inhale and begin the squat by pushing your hips back and bending your knees as if you are sitting on the chair. Keep your chest up and your back straight.
Step 4: Lower yourself until your thighs are at least parallel to the ground, or as low as your flexibility allows but stop when your elbows are about to touch your knees. Maintain proper form.
Step 5: Hold the bottom position for a brief moment to activate muscle engagement. Avoid lifting your heels in an attempt to get your hips lower.
Step 6: Push through your heels to straighten your legs and return to the starting position, squeezing your glutes at the top.
Step 7: Start with 2 to 3 sets of 10 to 15 repetitions, maintaining control throughout each rep. Rest for 30 to 60 seconds between each set.

This exercise is excellent for targeting the quads, glutes, and core while also improving overall squat technique.

7 common mistakes to avoid with goblet squats

When performing goblet squats, avoid these common mistakes to ensure safety and boost the effectiveness of the exercise:

1. Holding weight too far from the body: Gripping the weight too far from your chest can disrupt balance and form. Hold the weight close to your chest to maintain stability.

2. Using excessive weight and moving too fast: Lifting too heavy and rushing through reps can lead to poor form and increase the risk of injury. Use a manageable weight and focus on controlled movements.

3. Shoulders rolling forward: Allowing your shoulders to roll forward can lead to poor posture and back strain, resulting in back pain. Keep your shoulders back and chest up throughout the movement.

4. Knees buckling inward: Letting your knees cave in puts undue stress on your joints. Ensure your knees are in line with your toes, pushing them slightly outward as you squat.

5. Leaning forward: This can shift weight to the balls of your feet, causing imbalance while performing squats. Keep your torso upright and distribute your weight evenly across your feet.

6. Not squatting low enough: If you are not going low enough, you are limiting muscle engagement. Aim to lower until your thighs are at least parallel to the floor, or as low as your flexibility allows.

7. Bending at the back: Allowing your back to round or bend can cause strain and potential injury. Maintain a neutral spine by engaging your core and keeping your back straight throughout the exercise.

7 health benefits of goblet squats

Goblet squats offer a range of benefits that can help improve your overall health and fitness. Here are some key advantages you should know:

1. Strengthens lower body

Goblet squats are highly effective at targeting the muscles in your lower body. They engage the quadriceps, hamstrings, glutes, and calves, promoting strength and stability in the knees, hips, and buttocks. Performing squats regularly helps build a strong body that helps you with your daily physical activities such as climbing stairs, jogging, and walking.

2. Activates your core

Holding a weight, such as a kettlebell or a dumbbell, close to your chest while performing goblet squats forces your core muscles to engage. A study published in the Journal of Human Kinetics reveals that squats can result in greater core muscle activation than planks, supporting your back. This can also improve core strength and stability, which are crucial for overall balance and effective physical movement.

Also read: Squats or 1-minute planks: What should you choose for weight loss?

3. Burns calories

Goblet squats are a compound exercise that engages multiple muscle groups simultaneously. This high level of muscle engagement increases your metabolic rate, leading to higher calorie burn both during and after the workout. According to Harvard Medical School, a 155-pound (70 kg) person burns approximately 223 calories during 30 minutes of vigorous strength or weight training exercises, like squats.

Also read: Leg press vs squats: Which one is best for lower body strength and burning calories?

4. Tones your body

By consistently performing goblet squats, you can achieve a toned and sculpted physique. The exercise helps to define and strengthen the lower body muscles while also contributing to overall body flexibility and increased range of motion.

5. Improves posture

The goblet squat promotes proper alignment and posture. As you hold the weight in front of your body, you are encouraged to keep your chest up and back straight, which helps to correct poor posture habits over time.

6. Increases range of motion

This exercise involves a deep squat movement, which can enhance your flexibility and range of motion in the hips, knees, and ankles. Improved flexibility not only boosts overall mobility but also contributes to better movement patterns.

7. Reduces the risk of injury

Strengthening the muscles around your knees and hips through squats helps stabilise these joints and reduce the risk of injuries, reveals a study published in the American Council on Exercise. Better core strength also contributes to better overall stability, reducing the likelihood of falls or strains.

Also read: Leg press vs squats: Which one is best for lower body strength and burning calories?

Who should avoid squats?

While squats are safe for most people and cause no side effects, some people should avoid them. Here’s who they are:

• People with severe knee, hip, or lower back issues might exacerbate their pain or risk further injury by performing squats.
• Those with recent surgeries or joint replacements should consult their physician before engaging in such exercises.
• Additionally, individuals with poor flexibility or strength in the lower body might struggle with proper form, increasing the risk of injury.
• Pregnant women in advanced stages or those with pelvic complications should also be cautious, as squatting can put undue stress on their body.

Always seek a doctor’s advice before starting squats if you have these health concerns.

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