Quads/Legs
Master Series: Goblet Squat Emphasizes Quads with Easier Technique
Need an easy quad exercise without a lot of setup? Want to avoid a heavy load on your spine? This may be the exercise for you. See the Step by Step Guide to get the most out of your Goblet Squat.
No need to wait on a machine or waste time walking across the gym between sets. Goblet squats are a great way to get in some quad work and can be done anywhere. You only need a dumbbell.
As you look at someone’s legs from the front, you want to see quad definition, a tear drop near the inner knee and a curve on the outside part of the quad. For overall knee health, you want to have strong quads to help with patella (kneecap) tracking and the tissue density that will be able to endure walking downhill, stairs, etc (when your knees go over your toes).
The goblet squat is easy to learn, more natural and you won’t place a heavy load on your spine (if you were to use a barbell). By holding the weight in front, you are placing a greater load on the quads. Utilize a high step or platform to rack and unpack the dumbbell to prevent repetitive bending over. This will save your back.
PRO TIP: Use a high step or platform to rack and unpack the dumbbell to prevent repetitive bending over. This will save your back
Step by Step How to Do Goblet Squats Using a Dumbbell
- Brace your abdominals and hold throughout the set
- Grasp the dumbbell with your palms facing together, hold the dumbbell close to your body
- Turn your toes out slightly and as you lower, push your knees out
- You can perform this squat with a shoulder width stance or a sumo stance
- Slightly lean forward while you sit back into a chair
- Keep your chest up and out and keep your eyes focused straight ahead
- Lower until your thighs are parallel to the ground over 2-3 sec
- Without pause, push through the floor and throw your hips forward, extending at the knees and hips
- Squeeze yoru gluts at the top but do not push your hips too far forward and hyperextend at the waist
- When you squat, sit straight down, do not let your hips or knees sway side to side
- Your hips and shoulders should move up and down at the same tempo
