How to Do a Perfect Goblet Squat (Glutes & Legs)

Описание: Goblet Squat
Butt & Hip Exercises

Target Muscles: Glutes/Hips, Quadriceps, Hamstrings
Equipment: Dumbbell
Difficulty: Intermediate

🟢 Step 1 — Starting Position
Stand tall with your feet about shoulder-width apart. Hold the dumbbell vertically in front of your chest, keeping your elbows close to your rib cage. Pull your shoulders back and down, and maintain a fully neutral spine. Take a deep breath in and brace your core before starting the movement.

🟢 Step 2 — Descent Phase
Lower yourself slowly and under control without rounding your back. Go down until your hips drop slightly below parallel to maximize range of motion and glute engagement. Keep your knees tracking over your toes. Maintain a stable torso and keep the shoulders back and down throughout the movement.

🟢 Step 3 — Ascent Phase
Exhale and push through your heels to return to standing. Keep your torso braced and prevent your knees from caving inward. The dumbbell stays close to your chest with elbows steady.

🟢 Pro Tip
Going deeper than parallel increases activation of the gluteus maximus. Keeping the shoulders back and down helps maintain an open chest and a safe spinal position. Bracing your core before descending reduces stress on your lower back and makes your squat stronger and more stable.

📚 Source: American Council on Exercise
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