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fit woman performing a goblet squat in a gym studio


Squat Upgrade

Barbell squats are the meat and potatoes of glute exercises, but for most beginners, putting a heavy bar on one’s back may seem daunting or uncomfortable. And done incorrectly, barbell squats can set you up for dozens of injuries. So how do you get similar results with minimal risk? Meet the goblet squat. It is one of the easiest ways to learn and perfect the basic squatting movement. This one is much harder to do incorrectly, grab a weight and try it.⁠

A) Grab a kettlebell or a dumbbell – start light. If using a dumbbell hold it vertically by cupping the top end of the weight; for a kettlebell grip it by the horn.⁠
B) Stand with your feet a little wider than shoulder-width apart and point your toes out slightly. Keep your arms close to your chest and bend your hips and knees to get as low as you can.⁠
C) Go down as if you’re sitting in a chair, with your back straight. When you are at your lowest point, hold it for a couple seconds before driving through your heels, legs and glutes back to the starting position. That’s one rep. Now keep going.⁠

Why Goblet Squat?⁠
Goblet squats are great for core stabilization and really help with those booty gains! By taking the barbell out of the equation you can focus on that mind-muscle connection with ease.⁠

When to do it:⁠
The GS opens up the hips, use it as a warm up exercise to boost mobility and help you focus on getting deep into squat. But it can also be the main part of your session. This exercise is so versatile you can add it in whenever and as often as you like.⁠

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