Aside from the front squat, the goblet squat is the only bilateral knee dominant exercise I have all my clients do. Many people with mobility restrictions at their ankles or hips sometimes have trouble getting the weight back on their heels and sitting the butt back into this movement. By adding additional weight to the front of the body by the chest, it usually makes this movement easier to execute properly.
Purpose of the exercise:
- Improve the functional squat pattern
- Strengthen the quadriceps, gluteus maximus, hamstrings, and upper back
- Improve athletic performance especially jumping and landing strength
Steps to properly execute the exercise:
- Select an adequate weight and hold at the chest
- Squeeze the shoulder blades back and secure the weight against the body
- Push the butt back and bend at the knees and hips to lower towards the ground
- Lower until the knees are parallel to the ground
- Rise to the start position
- Repeat for desired sets and repetitions
Note: Throughout the exercise keep the chest up, facing forward, and the back up tall. All weight should be shifted towards the heels and the knees should never cross the toes. Also, make sure the knees stay in line with the second toe or wider and do NOT collapse inward (when in doubt, knees out).