Enhancing Skills

Goblet Squat

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell goblet squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes while also engaging the core muscles.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Calf stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging or cycling
  • 2-3 sets of bodyweight squats or lunges

How to select the proper weight: Choose a dumbbell that allows you to perform 8-12 reps with proper form while still challenging your muscles.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands.
  2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. Pause briefly at the bottom of the squat and then push back up to the starting position.

How to reduce the difficulty: Perform the exercise without any weights or use a lighter dumbbell.

How to increase difficulty: Increase the weight of the dumbbell or perform the exercise with a pause at the bottom of the squat.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: 1-2 minutes per set, depending on the number of reps and rest periods.

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Glutes, Hamstrings

Tertiary:

Calves

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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