Zirv Fitness
Strength exercise

Goblet Squat

How to do it

  1. Hold a dumbbell vertically against the chest cupping the top end, or grip a kettlebell by the horns with the bell hanging just below the chin.
  2. Stand with feet slightly wider than shoulder width, toes turned out slightly.
  3. Squat down by bending the knees and pushing the hips back, keeping the weight close to the chest and elbows tracking between the knees.
  4. Descend until the thighs are at least parallel to the floor, working the quads, hamstrings, and core to keep the torso upright.
  5. Inhale during the descent and exhale while driving back up through the heels.
  6. Keep the chest lifted and avoid letting the upper back round at the bottom of the squat.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Dumbbell or Kettlebell
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight
Tools
1RM Calculator