Goblet Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above.

There can be many differences in how the squat is performed, such as with or without added weight, the type of weight, and where the weight is placed. The goblet squat is a variation of the front squat that uses a dumbbell held in front of the chest instead of a barbell. Because the weight is shifted forward, you do not need to lean forward as much during the squat to maintain balance. This places relatively less load on the lower-back muscles. The dumbbell goblet squat can be used as a method for learning good squat form.

Goblet squat execution

1
Stand with your feet shoulder-width apart or slightly wider.
2
Hold the dumbbell vertically with your palms placed underneath the top of the dumbbell.
3
Lower yourself slowly as if sitting on a chair that could be pulled away at any moment.
4
Finish at the point where the tops of your legs are parallel to the floor.
5
Push yourself up by driving your feet forcefully into the floor.

Goblet Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
External oblique (external oblique abdominal muscle)
Internal oblique (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Goblet squat technique

There is much discussion about the correct technical execution of the different forms of squats. Many studies have examined the involvement of different muscles and the load on different joints.

For example, how deep should you squat and how wide should your feet be? The purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

A coach should be able to explain which execution is most suitable for you. On fitsociety.nl you can find several articles that discuss this in detail. For good background knowledge about the execution, we therefore refer you to these articles.

Squatting with long legs

Five common mistakes during the squat

Weightlifting shoes: Benefits for squatting

Squatting: Knees past the toes?

Squats for women