Goblet Box Squat
Table of Contents:
Exercise Information
- Alternative Names: Dumbbell goblet box squat
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbell, kettlebell
- Muscles Targeted: Quads, calves, glutes, hamstrings, abs, lower back
- Mechanics: Compound
- Average Number of Sets: 2-3 with 6-12 reps each
- Variations:
- Alternative:
The goblet box squat allows you to target your gluteus muscles by stopping the motion completely at the bottom of the movement. Unlike the other goblet squat variations, it lets you use the glutes to get back to your starting position.
Goblet Box Squat Exercise Information
- Alternative Names: Dumbbell goblet box squat
- Type: Strength
- Experience Level: Beginner
- Equipment: Dumbbell, kettlebell
- Muscles Targeted: Quads, calves, glutes, hamstrings, abs, lower back
- Mechanics: Compound
- Average Number of Sets: 2-3 with 6-12 reps each
- Variations:
- Alternative:
Aside from using it as a practice workout by those learning the basic squat movement pattern, it can also serve as an excellent rehabilitation exercise for those returning to a strength training program after a knee injury.
How to do Goblet Box Squat
If you have an average height, choose the box height ranging from 12 to 16 inches. The height of the box would depend on your ability to maintain the neutral pelvic and spinal position. For doing it effectively, the beginners may use a dumbbell weighing between 20 and 40 lbs.
Goblet Box Squat
Tips
- Do not deviate your knees excessively outward or inward. If you are tall with longer femurs, you will have to let your knees come farther forward to remain upright.
- You may do the exercise with a neutral neck position, which is done by keeping your chin tucked throughout the exercise, or you may keep your neck straight by looking straight ahead.