How To Do A Goblet Squat Like A Pro

For women

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 workout.

“The beauty of the goblet squat is that you can go heavy and go for strength or use a light weight and rack up reps for cardio or mobility,” says Kenny Santucci, a personal trainer, and general manager at SOLACE New York. Plus, unlike other squats, which only target your lower half, the weight-in-hand will work to torch your whole body. (An upgraded squat? Tell me more.)

How To Do A Goblet Squat

How to: Grab a dumbbell or kettlebell. Stand with your feet slightly wider than hips-width apart and toes pointed slightly out. Pin your elbows to your rib cage and hold the weight right under your chin. If using a dumbbell, hold it vertically so your wrist is touching the bar and hands are cupping the top end of the weight; for a kettlebell, grip it by the horn, right-side-up. (This move was demo-d by Sweat trainer Kelsey Wells.)

Keeping your arms close to your chest and elbows pointing down, bend your hips and knees to lower your body as far as you can slowly, over three seconds. When you’re in your deepest squat, pause for two seconds, then drive through your glutes, legs, and heels to stand back up to the starting position (over about 3 seconds again). That’s one rep.

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Reps/sets: If your goal is strength, Santucci advises aiming for three to five sets of three to five reps with a heavy weight. If you’re aiming for cardiovascular fitness, do at least eight reps for four to six sets with a light weight. For mobility, hit eight to 10 reps for two to three sets at that light weight.

One form note: It’s important to make sure you’re hitting the true bottom of your squat. “If you only work half the range of motion, you’re not getting the full capabilities of the muscle,” Santucci says. That means not only are you forfeiting building the best booty possible, but you’re also losing the functional training you need to, say, get up from sitting on the curb or off your meditation pillow.

READ MORE: 10 Squat Alternatives To Try On Your Next Leg Day

Benefits Of A Goblet Squat

Traditional squats strengthen nearly every muscle in your lower body—including your thighs, calves, glutes, and hamstrings. And when it comes to the goblet squat variation, the benefits keep on building: “Goblet squats work everything — arms, shoulders, core, back, and obviously legs,” Santucci explains.

Goblet squats are not just a great move for total-body strength, but also core stabilisation. By adding a weight to the front of your body, you’ll challenge your core even more, since it will work to stabilise your body. And, most significantly, goblet squats really help strengthen that butt.

READ MORE: How To Do Kettlebell Swings Like A Total Badass

Make Goblet Squats Part Of Your Workout

You can add goblet squats in to pretty much any routine, no matter your goal for the day. But Santucci has two favourite ways to incorporate goblet squats into his client’s workouts:

  • For warm-up: Use a super-light weight to focus on getting to the bottom of a squat, and boosting mobility.
  • For a strength/HIIT workout: Use a moderate-to-heavy weight for five sets of six to 10 reps. Then mix that with some burpees, rowing, pullups, and pushups.

Additionally, you can add goblet squats to any leg-day routine — just incorporate it with your other fave leg and butt exercises. And if you’re a big fan of squats, considering mixing things up and trying any of these awesome squat variations.

However you choose to work in goblet squats, your entire body (especially that booty) will thank you.

This article was originally published on

READ MORE ON: Fitness Fitness Advice

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