Goblet Squat

animated character showing how to do a goblet squat leg exercise.

This wider-stance squat variation targets your inner thighs and glutes while building powerful lower body strength, perfect for improving hip mobility and functional movement patterns.

HOW TO DO IT:

  • Hold a dumbbell close to your chest, using both hands to cup it like a goblet
  • Step feet outward so heels are slightly wider than your shoulders
  • Rotate feet outward 45º so they form a “V” shape
  • Descend until your thighs are parallel to the ground or as low as comfortable
  • Keep your chest up and knees tracking over your toes
  • Drive through your heels to return to the starting position
  • Squeeze your glutes (butt muscles) at the top of the movement

NO WEIGHTS?

  • Use a water bottle, loaded backpack, etc.
  • Loop a resistance band under your feet and hold the top of it

MAKE IT COUNT:

  • Do as many as you can
  • Literally – don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Do it without holding a weight
  • Don’t squat as deep – stop when comfortable
  • Squat onto a chair, pause for a beat, then raise back up
  • Hold onto a wall or chair back for balance support

MAKE IT HARDER:

  • Hold a heavier weight or hug a loaded backpack
  • Add a pause at the bottom of each squat
  • Perform the movement more slowly with control

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Picking up laundry baskets, moving boxes & other large items
  • Stronger inner thighs for grappling with your partner
  • Lifting the keg into the ice bucket
  • Moving planters indoors for the winter
  • Hoisting a cooler onto the tailgate
  • Heaving mulch bags into your SUV

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.