Table of Contents:
How to Do the Goblet Squat
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How to Do a Goblet Squat | Sexy Legs Workout
Video taken from the channel: Howcast
Goblet Squat
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How To: Goblet Squat
Video taken from the channel: ScottHermanFitness
Breaking Down My Goblet Squats!
Video taken from the channel: Bella Rahbek
The Goblet Squat Exercise Guide The Proper Form, Sets & Routine Tutorial
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How To Perform Goblet Squats Exercise Tutorial
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A standard dumbbell squat and a dumbbell goblet squat work many of the same muscles, but the movement is quite different. In a standard dumbbell squat, you’ll hold one dumbbell in each hand.The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt.
The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt. This squat variation is.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).Goblet Squats are one of the best exercises in your arsenal; you’ve just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect.Goblet squats are a specific type of squat that involves holding a weight close to your chest and squatting deeply.
The weight is held like a large cup would be, hence the name “goblet” squat. They can be very beneficial to effectively building a stronger lower body, and are fairly simple to perform. All you will need is a wide space to safely perform the exercise and a dumbbell or kettlebell.
Dumbbell Goblet Squat The exercise can also be performed with a dumbbell Position the dumbbell in a vertical orientation, and hold onto either side of one bell as seen in the video Bring the weight up to your chest by flexing your arms and keeping your elbows close and tight to your body.How to Do a Goblet Squat Keep chest tall at the bottom of the squat. If using a kettlebell, you can hold it with the handle facing up or with the ball facing up, which is more challenging. Keep core engaged, and avoid rounding spine forward or backward during the squat.
Avoid leaning back when you.Squat Variations The only difference between the RKC single bell front squat and the goblet squat is the position of the bell. You clean the bell into place and then squat holding it on one side. While the performance is the same, you will likely find a few things out about your ability to stabilize yourself.
Goblet Squats 120 Pounds For 21 Reps Watch The Video 1:53. Additionally, though it’s not everyone’s taste, the goblet squat is safe to practice on a daily basis. This isn’t permission to go all-out everyday; rather, use this as a wrench in your toolbox for mobility and tissue quality purposes. To do this, simply grab a light weight and toss.
Hold a kettlebell by the horns against your chest, or hold a dumbbell vertically against your chest and prepare to squat down. As you squat, sit back, keep your chest up high and keep your elbows between your knees. When descending, go as low as you can comfortably go.
A goblet squat is like an avocado—you can add it to anything, and it’ll make it even better. (Hey, you know I’m totally right.) Goblet squats are an awesome way to top off your full-body or leg.If adding weight to the goblet squat is proving difficult, do the exercise as an air squat, but hold your hands together at your chest as if you were gripping a kettlebell. You can still move through the squat the same way, making sure your elbows touch the inside of your knees at the bottom of the squat.
How to do a Goblet Squat for Strong Legs and Core | Tiger Fitness Duration: 0:50. Tiger Fitness 9,087 views. 0:50.
Here’s exactly how to do goblet squats, from set-up to execution: Stand upright with your feet slightly wider than shoulder-width apart, hands cupping a dumbbell comfortably in front of your chest. Keeping your head up and shoulders locked down, lower your hips down while pushing your knees outward so they track in line with your toes.Every leg muscle is targeted during the goblet squat from the quadriceps, to the hamstrings, glutes, and calves.
Knee and ankle flexion plus hip extension are necessary to fully train the quads and the posterior chain (backside of the body) muscles (hamstring, glutes) are engaged from squatting through the heels.
List of related literature:
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from Glute Lab: The Art and Science of Strength and Physique Training |
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from Respiratory Muscle Training E-Book: Theory and Practice |
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from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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from Athletic Body in Balance |
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from Laboratory Manual for Exercise Physiology |
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from Introduction to Physical Therapy for Physical Therapist Assistants |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from NSCA’s Guide to Program Design |
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from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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from Dynamic Physical Education for Elementary School Children |
151 comments
so much lumbar flexion going on here… whilst saying to maintain a neutral spine
I was getting the form wrong until I watched this, thanks FFP.
I’m just here for the comments now. Video was helpful in clearing up something for me but the comments keep me coming back for more
Is it weird I think he is very handsome? Great video thanks for sharing
Another great video, I’m hooked on your channel! Question on your leg/ foot placement….how wide is your stance and at what angle do your toes flare out?
I’ve never heard of this exercise before but it seems to work well.
The techniques for general motion and dynamics are well explained and easily engageable.
Quit saying this is only “for beginners” I stopped doing regular barbell squats many years ago. Multiple goblet squat reps and additional lunges is all you need for a total lower body workout.
I once went heavy with these and my fingers siezed up and looked dislocated
Great exercises! Seems not easy enough but i’ll give it a try
I just found this exercise today and I’m so glad I did. My squat rack is out of commission for the time being, and this is such a great stand in. More than anything I can fee my core tightening and it’s amazing.
Good video but I can’t take Thor seriously. It seems like he’s taking the piss but this is my first video in time I’ll get use to him. Again good video
Another really useful guide, thanks so much for sharing these doc, you’ve helped me progress so much through your videos!
+ScottHermanFitness Honest question here, Is that a “but wink” at 1:48?
Hey B.U.F.F. DUDES I am right arm dominant and that’s the stronger but my left arm is bigger what should I do?
Arghhh. When I squat I get major butt wink. As soon as I get anywhere near parallel and beyond my back rounds over really bad, and no matter how hard I try to keep it straight it keeps rounding over. What do I have to do to stop this? I want to fix it badly
I’ll do these as a warm up before my squats. I use an 80 dumbbell. Damn, I feel my core working since its being used to stabilize the weight
my middle back starts to burn after 10. what am I doing wrong and how can I fix it?
goblet squat will destoy yours Spinal Erectors this exercize is not for heavy lifting (not for beginers)
i got a long lasting muscle spasm in lower back 10 min. of stretching and massage to release it from constant contraction
For dumbbells over 90 pounds wouldnt it be easier to hold the dumbbell between the legs?? with both hands?
No doubt you have worked hard on your body man, but you need to put on a shirt. You don’t need to bare your chest to impress.
how much weight do you actually do for these in your workouts?
This is great I’ve been looking for some new leg exercises and I just got a kettlebell earlier this week so this is perfect. Thanks for the detailed form breakdown as always, I can see this becoming one of my go-to leg exercises.
Good Tip. I going to try 5 pull ups, 5 push ups, 5 Goblet Squats, repeat for 20 rounds. No break between exercises.
Is my back supposed to feel the burn during this.? I feel on my upper and lower back more than my legs
this the kinda dude that takes his shirt off 1 rep into a workout
The tucking the chin thing, I think is under-appreciated. I see too many people who will look with their head while squatting opposed to their eyes and that is not good for your spine or your balance.
Sexy sexy sexy, love her legs! I’m a trainer myself but I would let her train me anyways
Why does my back hurt right after I do this exercise? Am I doing it right??
another amazing video thanks doc for providing awesome content
Hey guys I know this isn’t a cooking video but can you guys please make a no salt almond butter like trader joes! Please dudes. I can’t get the process down right.
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Sup ya’ll! Breaking down my goblet squat in this video! There’s so many different variations of a goblet squat, but I kept in plain and simple for you all! Went in depth with as much as possible in the moment of the time being, goblet squats are amazing, especially for beginners that struggles with form but also for advance gym pros who are trying to build stronger and a more functional body. Goblet squats is a compound movement, they work your entire body if done correct, but they are really good for the quads, glutes, calfs, core & lats! Let me know if you have anymore questions, I’m sure I left something out! See you in the next vid!
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You just said that goblet squats forces your knees to go outwards so tell me are we supposed to push our knee outwards or oppose that force it’s really confusing
Thanks for this video.very useful information. follow this step.
1:49, sorry I forgot what this video was about jk good stuff!
Great video, again, guys! Recent subscriber here and really finding your videos not only extremely useful, but highly entertaining too! Also, am I the only one that thinks Brandon looks like Matt Stone?!:D
Hi,
in the Video he says not to go into a spinal flexion. I see a light flexion when he is at the lowest position. Who knows if that is o.k. or better avoid it?
I have never done this, the truth is we can’t do all the exercises, as there are hundreds of them. Thanks for the fine details Doctor.
Should I do these if my gym has no Squat Racks and just the Smith Machine?
Thank you girl lol quarantine got me digging up my old dumbbells from the garage
nice dudes! i really enjoy your videos great sense of humor!
Thanks as always Scott. Best how to videos. #SubscriberSince2011 Getting close to that 1 million count!
All kinds of snapping action. Could hear the crackling popping and snapping with each rep lol
I don’t have access to a barbell for squats, will these be an effective alternative?
I got a question! Shouldn´t you look up? A gym friend of mine told me that you need to hold your head up high when squating, is this true and/or should I do it?
So useful! You’re probably the girl with the nicest body in that whole gym
Luv how you break it down! Now I know exactly what to do..I was doing it wrong this entire time . Show how to do a pull up..can’t seem to do it.
hey dudes, what’s the best set rep range to super set this with leg press?
can you guys do a video on a Sumo squat and what makes it different?
Very good tutorial guys. I think your suggestion will be very effective. I will try to follow your suggestion properly. Thanks for sharing.
Okay now when I lift my chest up does that make my back arch a little?? Anybody?
Been looking for a guide on this exercise for a while now. Thanks a lot!
Have you ever written a book (or considered writing one)? You’re a wealth of information.
The video should’ve had this title “Thor teaches goblet squats”.
Scott how do I KNOW if a “program” or “regiment” I’ve had created for me is straight from my coach or a 3rd party?
can’t understand why there sites like youjizz or these nerds have to get a GF
After watching this video, I realized that Goblet Squat should be part of my workout routine. Thanks for the amazing video on the proper forms.
Ive allways ran away from doing squats with goblets and dumbells, but watching this video i got alot more information about. It does have good benefits:)
This is perfect for learning form. It is like Romanian deads for learning full deads.
very informative! I think there is no breathing instructions in the video? or have I missed it? Thanks Scott! cheers!
BUTT WINK! I wanted to switch from back squat to goblet to get away from butt wink but even these guys have it…
Is this the same as squatting with a barbell and squat rack?
hey! i have some pressure in my lower back while doing these. also i have heard your knees should be in the same line as your toes but i just cant do that.
How much weight should I use? I’m not a beginner, and holding a 25 lb dumbbell, but Im getting a bit winded I normally do more with the Barbell Squat.
Is the work out no longer free or can it be found somewhere else?
I couldn’t find motivation to go to the gym till I found your videos. Thanks for motivating me.
These are great, because they’re fairly safe and emulate a front squat quite well, enabling you to go quite deep, which is great for the quads.
Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.
Yes very good explanation. Do you know the best exercises to build glutes without being quad dominate?
Bella can you do a streching routine video? For lower body ✨
Not trolling but wondering why your shirtless while doing such a conservative workout? Is it a necessary?
thanks for sharing! this seems like something i could do for sure!
Thank you for sharing your knowledge with us. It was really effective.
I finally made the effort to measure my leg-to-height ratio. I’m 51% leg. No wonder I’ve been having difficulty squatting without a very wide stance.
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Need more info on breathing. Is it that big a deal (besides breathing deeply) breathe in when exerting? Or exhale when coming up and breath in going down?
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These are great as part of your normal leg routine, or as the main leg movement in a total body circuit. It should help you keep a straight because you’re front loading the weight as well!
I get a pain on my traps when performing the goblet squat, how can I fix this?
This is the worst form I have ever seen. Please don’t use this as correct form. This is definitely not gobblet squats. So many postural issues starting with the booty pop at the beginning of the movement.
Hi Bella! I like all your Videos. This was the first one i have seen, some time ago. I searched for Goblet Squats, because someone said its good in combination with normal Squats to get better technik/deep. Keep up the good work!! And excuse my not so good english:) Greetings from Germany!
I did these with a narrow stance and heels elevated on plates. Did 4 high rep sets of these along with heavy low rep sets of barbbell squats and my quads were fucked for like 5 days. Gonna do them every leg day for a while. Great excersise for sure!
I like performing this rather than the barbell squat, barbell squat hurts my spine..
Dr. Anthony thank you for talking about and demonstrating the goblet squat exercise! it looks little bit tough but effective, gonna try it for sure!
You guys make awsome videos and im goin to tey this at my gym
i do this but as i go up i raise the dumbell kinda like a squat to a shoulder press and lower it as i go down. is it ok? i am going for explosiveness and kinda had that idea
Hi Bella, thanks for the excellent tutorial. I scoured youtube and your demonstration of ‘goblet squats’ is the best. Your physique looks great! Have a beautiful day, Moss.
Is there any suggestion to replace the dumbbell? A heavy book? Anything?
Love the vids, been watching for a while -great, non egotistical or narcissist, in your face commentary but just decent info. Could you do goblets with just the weight plates, that’s all i have at home?
bientôt ils vont finir par se mettre le poids dans le cul et dire que cela est très bon!
Loved the demonstration and explanation! I hope you post more like this.
Oh a another tutorial,i follow you for my health. Thanks Do.
35 year old that’s done jack shit for about 12 years. Started back in the gym and all going fine until I decided to try squats. Used a squat rack and yanked something in the bottom of my back, hurt like hell for 4 days, back in the gym for 2 and a week after the incident I come across this video. Starting these tonight with no extra weight, clearly need to build some strength in this department so I’m gonna do some every day for a while and slowly up the weight. Thanks guys.
Never heard of this exercise before. Pretty interesting. Thanks for the guide.
Great exercises! Seems not easy enough but i’ll give it a try. Thanks for sharing.
i go to the same gym, 30th st! i was looking up goblet squats… i find it hard getting a comfortable position holding the weight (i use dumbbell), and my upper body fatiguing first, trying to do high reps… it’s good you teach proper spine safety, i hurt my lower back horribly (butt wink, bad posture) back squatting. and then again on leg press.
With the back remain straight upright, i will be out of breathe after few seconds. Goblet Squat exercise may seem easy, but difficult to do.
And we wonder why women feel unsafe about strength training! This is unbelievable.
I thought everybody shouldnt lock their knees while doing this? Can somebody clarify this pls
Thats a bit more than ‘slightly outward’
Maybe work on that ankle mobility
Break down hip thrust. Sometimes I feel like I’m doing them wrong.
You guys are still having volume issues.
1) Try to emphasis your voice over the music (particularly at the very beginning after the intro graphics are gone. Don’t ever let the intro music overpower your voice. When you start speaking, lower the music to compensate).
2) Make sure that the viewer never has to adjust the volume for the video. Intro music is too loud relative to your speaking volume for the rest of the video.
Out of curiosity, what song are you using? I really like it.:)
I have damaged right knee tendons I do all goblet and regular dumbbell squat I place a stool under my butt to stop my descent before I reach the point you described. If you have an alternative to this please let me know I train alone and beyond these youtube channel and HEMA strong on FaceBook no training partners I live in Japan and I am not conversant in the language enough to go to a local gym and train.
Your toes are coming up off the ground off every rep as you externally pronate. Incorrect. That means your weight isn’t even distributed across the entire foot but centered over your heels problematic with heavier weights. There should be no visible change in the foot position. Also your lower back is going into flexion at the very bottom, which is probably why your toes are coming up. You’re compensating for the lack of mobility. It looks to me like you aren’t flexible enough for that depth of squat, and should stop 2 inches higher.
ATG PAUSED SQUATS OR DON’T SQUAT AT ALL SQUAT WHERE YA’LL AT?
2:35 you’re in doggie.. guy by your head is thrusting lol
Don’t you have a ‘butt wink’ at the total bottom? Isn’t that risky for someone with lower back problems?
why are goblet squats better for the lower back than back squatting? puts less stress on the lower back based on body position?
Why do you have an ad for impeaching the President??? Ufff unfollowing right now. I will never watch your videos again.
I would have been 100% OK with this video if he wore a shirt.
Can I ask why she was swaying back and forth this girl need to rest check her squats and do it right
Can someone explain to me why I can do these with PERFECT form, yet as soon as I do these with no weight, everything just collapses. I’ll either fallback or I’ll be so hunched over it’s pointless.
I really like this single excersice type of videos because whenever I’m at the gym it helps me quickly recap the proper form thank you very much
When your not sore the day or 2 after your workout does it mean you didn’t tear any muscle fibers??!!
NIce and short video. New venue is not is your backyard, but I like it. Please get a haircut!!
Good vid but put a shirt on. Very douchy to do without shirt.
Would this be a good squat if you have lower back compression?
your videos have been so helpful so far. thank u for that. keep it up
Why is it any time I type how to (insert specific workout) I click the first one and it’s always you without realizing after the first 5 seconds
Just realized you guys look like wolverine and sabertooth….dope
Hi Dr. Balduzzi, Love your videos, you explained each one clearly. I just wanted to say how “HOT” and exceptionally good-looking you are! you look like a “GOD” should be a HOLLYWOOD actor! love to look at you and learn how to do those exercises………………
This video about squats was great! I learned a lot new things and definitely recommend checking it out.
Thanks for the explanation of this exercise. It’s an not easy one to do
I have no gym no coach
I have only u and free weights. Do u think can i build glute muscle mass
Shit form, overly spreaded legs, sunken chest, butt wink, this video is a clear example of how NOT to do a squat.
Hey Scott, just writing a prog for my fiance and looking back at this video your background music sounds so EPIC lol.
Nice video though:)
I struggle with my balance when I do squats. like I want to fall backwards… any tips?
I really end up always like a asthma patient. Difficult to breathe.
Why would you buy that retarded supplement thing? Why would you carry the powder with you in a separate container? Why not just pour it in the bottle at your house and drink it before you go to the gym so then it actually kicks in in time. Gosh
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
This guys knees in the video will be toast by the time he is 40. Going that low in squats he literally is bouncing back up off his calves (ass hitting calves) which is taking the strain away from the hams,glutes and quads.
Can I add bicep curls to this? I’ve been doing a curl every time I go down (as in as I go down I curl my arms with the weight I’m using) and I found that it’s really strengthening my back/core as I have to put extra strength into keeping proper form and not leaning too far forward/backwards. It also adds a small arm workout into my leg day. Although I see all of these benefits, I haven’t been able to find a name for it or anything on it’s affects. Anyone have any tips or warnings?
Thanks Doc. Will try this more gentle squat at gym tomorrow and see how my knees cope. Both menisci are wrecked from years of football, volleyball and martial arts ‘back in the day’ so I always dodge the squat rack.
How heavy should the dumbbell be? I have a 30lb monster and given how it should be positioned, I’m nervous it might slip and break a toe…
Is this exersice effective for vmo?i want teardrops development desperately!
Work on your butt wink. Going to neutral is fine, but you are going into flexion.
Hey Scott, us guys with lower back issues really appreciate this video. Hopefully we can see a 2019/2020 update to this video with lower music and better audio.
Scott at a certain point it seemed like your lower back was rounding( from the side camera angle)… is that ok??
Thank You Dr Anthony for sharing your good knowledge with us.
Thank you for showing me how to do the goblet squat properly. I love when you demonstrate the correct way to do a workout. Please keep these videos coming.
WAY too low on the squat bud. Deep knee bends past 90 degrees can cause serious injuries to some people and you’re being irresponsible to not address that intelligently.
Hi Buff Dudes, Great shows and I think your tutorials are the best out there, I always look forward to your updates. Can you give me any guidance on building up longevety in my routine? I am 58 and after about 40 minutes I feel the burn that much I have to stop but I feel that I could go on. UK subscriber.
New sub but you could’ve used voice over babe next time but this is much appreciated thank you
Been watching you guys for awhile now and really like seeing how your videos have improved! How are you guys learning these awesome editing skills? (Or learned to create the new intro?)
hello. my name is ted I’m 41. I work out at home because between work and getting my son I have little time. after 3 mo. I have went from 218 to 185. ya, I was fat..i do squats, but at home I have no squat rack so I have to bring them from the floor to behind my neck. it was ok at the beginning because I was weaker, but now I feel I can do more. I thought about finishing with squats on my leg days, or just replacing them all together. I need the mass not that I’m little but lets be honest I’m no where near buff yet. please give some advice on how to change up or fix this problem. I want to go as heavy as I can. thank you. and the peanut butter cookies are my fav. but I have liked most of the foods you show so but not the pancakes. thank you again, and thank you for all the great videos you make they help sooooooooooooooooooo much
I used to do these without pressing the dumbbell on my chest. It’s a lot harder but evidently it works your abs more! Overall I wouldn’t recommend it lol I had no idea I was doing it wrong until now.
High volume, heavy goblet squats; awesome work for the glutes, quads, and abs.
These look like really intense exercises. I can’t wait to try these
I prefer using kettle bells over dumbbells for the goblet squat.
I love these exercises. It’s less stress on the back and knees compared to a squat rack.
Thanks. Hurt my midback doing these. Looking at you video, I can now see how much the midback curves when doing these.