Move of the Month – Goblet Squat

lizzie1 HOT TIPS + MUSINGS, Uncategorized Leave a Comment

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Goblet Squats are a great way to develop the muscles in your thighs and butt along with your back and core, they are also great for increasing your speed and strength in sports.

Doing your Squatz are important as they are one of the most frequently used movement patterns in everyday life.

Also if it has been a while since you did squat the aches will set in so beware of the sitting down for a couple of days!! 

Start position 

Feet shoulder width apart,

Body tall with your navel drawn into spine and bottom squeezed.

Hold a Dumbell or Kettlebell in your hands like a goblet (of wine so you don’t spill it!)

Draw your shoulders back and down into a neutral position.

Take a breath and hold it in.


Break at the hip and start driving your bottom back whilst drawing your body down to the floor between your feet.

Try to spread the floor with your feet and keep your heels on the floor at all times.

Get your ass down to the grass, the lower you get the better the effect.

Keep your back straight and upright with your nipples pointing forward not at the floor.

Do not allow your elbows to touch your knees.

From the bottom drive back up to standing breathing out as you go and squeeze your bottom at the top.

How to use

Repeat for a minimum of 3 sets of 10, aim to use a weight that you find difficult but not impossible to lift on the last few reps.

You can play around with a wider stance too to feel the move hit different areas of your inner thighs.

I would advise using this at the beginning of your routine after warming up if you are a beginner or for more advanced lifters I will use these as a primer for squat or leg day at the gym to focus my balance and technique and breathing before hopping under a heavy bar.


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