Goblet Squat with a dumbbell
The goblet squat is an effective exercise for strengthening the leg and glute muscles, where a dumbbell or kettlebell is held in front of the chest. Compared to the classic weighted squat, the goblet variation offers better balance and makes it easier to maintain an upright posture, which is especially beneficial for beginners. Additionally, the position of the weight in front of the body engages the core muscles more intensely, making the exercise ideal for training core stability.
Necessary equipment
Goblet Squat with a dumbbell - the correct execution
- Start in shoulder-width stance
- Hold dumbbell close to body in front of chest
- Bend your legs and go as low as possible
- Keep your upper body upright
- Be sure to push your knees outward
- Hold tension in the torso
- Stretch your legs and come back to the starting position
- The training weight for this exercise is the weight of a single dumbbell
The exercise Goblet Squat is intended to be used as a hypertrophy exercise.
Which muscles are trained by Goblet Squat?
Primary trained muscles for Goblet Squat
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Secondary trained muscles for Goblet Squat
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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