Goblet squat is not only people’s favorite squat variation but it’s a good beginner-friendly exercise that anyone might want to try before doing either the back or front weight squat.

Goblet squat comes with a lot of benefits from building leg mass, improving strength and gains, core activation, and even assisting a person to lose weight in no time.

 Read more as we unpack some of the goblet squat variations, how to perform them, and the benefits that come with doing goblet squat daily.

GOBLET SQUAT VARIATION

Goblet squat is said to be the king of all the lower body as it involves the full-body movement which involves the engagement of all the back, legs, and core muscles.

The goblet squat is a squat variation that should be possible with a lightweight or kettlebell being held under the jawline.

Goblet squats can be utilized across all wellness levels to build overall strength and better useful development.

MUSCLES WORKED DURING GOBLET SQUAT:

 THE HAMSTRING– hamstring helps both the knees and hip muscles when a person is in motion.

THE ERECTOR SPINAE– helps stabilize a person’s torso while preventing lower back injuries.

MUSCLES OF THE SCAPULA– prevent scapular protraction.

CALVES– provides stability and balance as your knees become in motion.

Related post:[What no one told you about half squat]

• GOBLET BULGARIAN SPLIT-SQUAT

A Bulgarian Split Squat is a point at which you hung your back foot onto a seat and perform a lurching movement with one leg.

It is one of the best exercises to activate hamstrings, calves, and even gastrocnemius.

When performed correctly, this exercise just like any other squat variation comes with quite a several benefits such as losing weight or maximizing gains.

How to perform the exercise:

1. Begin the exercise by standing in front of a chair or bench.
2. Keep a slight distance from the chair behind you.
3. Place one foot on top of the chair behind you and try to be comfortable.
4. Keep your core engaged, chest up while standing straight.
5. Start driving yourself downwards, then charge up using the heel from the other foot on the ground.
6. Return to your initial position and call it your first rep.
7. Perform 3-5 sets of 10 reps for each leg to maximize your gains.

• BARBELL BACK GOBLET SQUAT

Barbell back squat is the most commonly performed squat variation that targets the glutes, hamstrings, and even calves.

Before beginning to challenge yourself with this exercise, it is crucial to set up a barbell with light weights so you can have great stability which will help you prevent injuries.

How to perform the exercise:

• Crawl under the bar and place the barbell under your shoulders and traps.
• Take a few steps away from the rack.
• Find balance by keeping a slight distance between your legs and try to have your hands be even for a better grip.
• Keep your chest up, core engaged, and stay nice and tight as you begin.
• Drive yourself downwards till you reach the depth you feel comfortable with, either half squat or full squat.
• Exhale and push yourself up using the force from your heels.
• Call it your first rep and continue to perform the same movement for 10-12 reps of 3-5 sets to fully maximize your gains.

• BARBELL GOBLET FRONT SQUAT

The barbell front squat is like the back squat as it also carries the same benefits of activating hamstrings, glutes, and calves.

The routine of the front differs from that of the back by just shifting the position of where the barbell will be placed while you perform the squat.

How to perform the barbell front squat exercise:

1. Begin the exercise by placing weights on the rack that you will be comfortable with while squatting.
2. Hold the barbell in front of you and place it on top of your shoulder just under your chin.
3. Take a few steps away from the rack and begin driving yourself downwards.
4. Keep your chest up, core engaged, and exhale as you come up.
5. Repeat the same movement and perform 10-12 reps of 3-5 sets.

• GOBLET LUNGES SQUAT

Goblet lunge squat is a great exercise that targets the glutes, hamstring, and calves. It is a good beginner-friendly workout that can undoubtfully increase leg mass.

How to perform the goblet lunge exercise:

1. Begin by holding light dumbbells.
2. Keep a slight distance between your feet.
3. Chest up, back straight, and keep core engaged.
4. Lunge out with a single leg until it touches the ground while the other squat.
5. Return to your initial position and switch the legs.
6. Repeat the same routine and perform 8-10 reps of 3-5 sets for each leg.

• GOBLET PISTOL SQUAT

This is an advanced squat variation that forces a person to have balance, flexibility, and easy mobility.

It targets hamstrings and glutes, and its main benefit is that it can help with identifying leg weaknesses as you perform squats with a single leg.

How to perform this exercise:

1. Begin by standing straight.
2. Keep one leg to be on roughly 90 degrees and start doing full squats with the other leg.
3. Keep your core engaged while maintaining balance.
4. Drive yourself upwards using that single squatted leg.
5. Try balancing on an object if it is hard to drive downwards or upwards.
6. Repeat the same movement for both legs and try to perform 8-10 reps of 3-5 sets.

GOBLET SQUAT BENEFITS

Goblet squat does not only target your lower body, but it also carries some of the significant benefits that develop and improve your overall body posture, composition, and gains.

Here are some of the goblet squat benefits,

1. IMPROVES CORE STRENGTH

While squats focus mostly on strengthening the legs, you also must work to stabilize the core.

2. LOSE WEIGHT

The more muscle you have, the more calories you’ll consume during the day. Since the goblet squat uses different muscles when performed, it will use a lot of a person’s energy which will help lose weight.

3. IT BOOSTS TESTOSTERONE

Goblet squat training is known to help naturally boost testosterone. If you’re looking to maintain a high testosterone level healthily, try incorporating the goblet squat in your daily routine.

4. IMPROVED BONE DENSITY

Regular goblet squat strength training will assist in incrementing muscle gains while making support for our bones.

5. GOOD LOOKING AT LEGS & BUTT

Goblet squat serves to help you acquire leg mass and build a stronger booty.

Related post: [What no one told you about half squat]

GOBLET SQUAT VS SUMO SQUAT

Goblet and the sumo squat are two different squat variations that carry almost the same benefits.

Goblet squat mainly targets the hamstring, gluteus, and calves while the sumo squat activates mostly the inner thighs. However, both the sumo and goblet squat help in burning almost the same amount of calories while maximizing similar gains.

PLIE GOBLET SQUAT

A Plie Squat is an exercise that targets the legs, glutes, and calves and expands the range of movement in your hips resulting in improved flexibility and mobility.

How to perform this exercise:

1. Begin the exercise by standing straight.
2. Keep a wide distance between your legs and point your toes to a slight 45 degrees angle.
3. Squat by bending your legs and return to your initial position
4. Keep your chest up, back straight, and core engaged as you perform the movement.
5. Repeat the movement for 8-10 reps of 3-5 sets while remembering to contract the glutes for every rep.
6. If it feels easy, challenge yourself with using barbells, dumbbells, or kettlebells which will also maximize your gains.

GOBLET SQUAT KETTLEBELL

The kettlebell goblet is also a great exercise that targets the glutes, hamstring, and even the arms. It is good for developing great squat techniques and better mobility.

How to perform the exercise:

1. Begin by holding the kettlebell to your chest just under your chin.
2. Keep a slight distance between your feet and prepare to squat.
3. Keep the chest up and core engaged.
4. Squat downwards to a depth of either full or half squat.
5. Charge yourself upwards while keeping the kettlebell tight under your chin.
6. Repeat the movement for 8-10 reps of 3-5 sets to maximize your overall gains.

MUSCLES WORKED BY THE GOBLET SQUAT:

1. Quadriceps
2. Gluteals
3. Scapula stabilizers
4. Hamstrings
5. Glutes
6. Abdominal muscles
7. Calves
8. Lower back

Related post:[ WHAT NO ONE TOLD YOU ABOUT HALF SQUAT]

PRE-GOBLET SQUAT WARM-UP EXERCISES:

Before diving into some of the warm-up exercises you can do before performing the goblet squat, it is crucial to know the logic behind it.

The main importance of warming up is that it increases the core body temperature which improves your overall performance while assisting in preventing injuries. Warm-ups also help you increase muscle activation.

• JUMPING JACKS

How to perform the exercise:

1. Begin by standing with your legs slightly apart from each other and arms at your sides.

2. Start jumping high up.

3. As you bounce, widen the distance between your feet and try to stretch your arms by clapping your hands above your head.

4. Bounce back to your initial position.

5. Perform 8-10 reps of 3-5 sets.

• SKIPPING ROPE

How to perform this warm-up:

1. Begin by standing straight and keeping a slight distance between your feet.
2. Grab the ropes with both your hands and keep them behind you.
3. Swing the rope in front of you and begin jumping.
4. Try to avoid jumping high.
5. Repeat the swinging and jumping movement for 45-60 seconds before taking a break.

• HIGH KICKS

How to perform this warm-up:

1. Begin standing straight and keep a slight distance between your feet.
2. Raise a single leg and kick high up.
3. Try to kick in a range that will not cause injury to you.
4. Repeat the movement while switching your legs.

• LUNGE

How to perform this warm-up:

1. Start by standing straight.
2. Step forward with one foot until the opposite leg touches the ground.
3. Keep chest up, back straight, and core engaged.
4. Repeat the same movement for 8-10 reps of 3-5 sets while switching the legs for every 10 reps completed.

• BURPEES

How to perform this warm-up:

1. Stand with a slight distance between your feet.
2. Bend your hips and knees and perform a bodyweight half squat.
3. Place your hands on the ground just in front of you.
4. Try to be in a plank position.
5. Drop downwards to the ground.
6. Charge upwards using your hands and try to jump with your feet.
7. Jump straight upwards and return to your initial position.
8. Repeat the routine for 8-10 reps of 3-5 sets.

THE BOTTOM LINE

Goblet squats can often feel awkward and uncomfortable, especially when performing with little or no knowledge of what you are doing.

If you’ve been failing to see some muscle gains, then there’s nothing quite good as including a goblet squat in your daily workout routine. Goblet squatting is not only a great exercise, but it comes with plenty of benefits that will benefit both males and females.

N.B: It is advisable to consult your primary care physician before undertaking any new exercise in your daily routine.