Goblet squat to work buttocks and legs: how to do it correctly and what are its benefits
The goblet squat is a variant of the squat that is practiced especially by those who do not enjoy the conventional squat and yet want to get a similar stimulus with free weight for the lower train.
Goblet squat: who is it for?
The first thing we have to know is that there are four types of people in particular for whom the goblet squat can be oriented:
- People unable to perform a front squat with a bar (due to ignorance of the technique, discomfort ...) that seek to activate more knee extenders (quadriceps, mainly) than those of the hip, as is achieved in a front squat.
- People who do not have a bar and a cage to perform squats safely, however want to practice some variant of the squat.
- People who suffer from back problems when loading with a bar but not when loading with a dumbbell.
- People who have just started in the gym and are using the goblet squat as a progression to learn the technique of the back or front squat safely.
Do you need to be included in any of these categories to practice the goblet squat? No, much less, although it is usually much more difficult to progress in this variant than in bar squats, and therefore In most cases, if you don't find yourself in this category, it will make more sense to use a bar.
Goblet squat: how to perform it correctly
The truth is it is quite simple to correctly perform a goblet squat; the difficult thing is to progress in the displaced load, since the weight gain is very noticeable because the shoulder is very heavy with it and this is usually the limiting factor, and not the extensor force of the ankle, knee and hip.
To do it, we will take a kettlebell or dumbbell supporting the palm of our hand on it as much as possible to give it a good base on which to remain stable.
In no case will we seek to hyperextend the wrist to support a larger surface, because this can lead to long-term discomfort.
We will bring the chosen resistance to our chest as much as possible, to avoid lengthening the arm for the moment and in this way the lumbar square suffers the minimum and the knee extensors are activated to the maximum.
We should have our feet a little more open than the width of our shoulders so that we can perform the movement with depth. The tips of our feet will look slightly outward.
We will try to activate the core to keep us stable, and at the highest point or during the eccentric phase we will take air, which we will exhale during the concentric phase or once the movement is finished, thus doing a Valsalva maneuver.
Goblet squat: the best option for the buttocks?
Note that to get the most glute activation by this exercise you will have to perform the movement very deeply, and even in this way its activation will not be the same as the one you can get with a hip thrust or with a glute bridge.
If your intention with this exercise is to activate the gluteus, and your hip, knee or ankle mobility (the latter is the most common) is compromised, it will be really difficult for you to give the gluteus the stimulus it needs.
To activate the buttock doing squats a more successful option is the belt squat, which can also be done as a high squat (with feet more open than shoulder width).
In this case, instead of charging with a kettlebell or a dumbbell over our hands, we will climb on a raised surface and fix the load on a ballast belt.
In this way we can get more depth, our upper train will stop limiting us, the back will not suffer, and the buttock activation will be greater.