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How to do a goblet squat

This is an excerpt from Prescribing Movement as Medicine by Kevin Carr.

Benefits

The goblet squat strengthens the quadriceps, glutes, and hamstrings while reinforcing trunk strength in a bilateral stance. This foundational movement supports daily physical activities while also building lower body strength that protects joint health and promotes long-term independence.

Instructions for the Client

1. Begin by standing with your feet shoulder-width apart or slightly wider with your toes pointing straight ahead. Hold a dumbbell or kettlebell tightly to your chest with both hands.
2. Brace your abdominals tightly and create tension in your hips by externally rotating and screwing your feet into the floor.
3. Maintain a tall posture with your chest as you lower yourself downward with control until your femurs are parallel to the floor and your elbows come to the inside of your knees.
4. Reverse the motion and drive upward forcefully to the starting position. Repeat for the prescribed number of repetitions.

Variations

Regression: Squat With Medicine Ball Press-Out

In the squat with medicine ball press-out, the client holds a light medicine ball at the chest and reaches it forward while squatting. This variation reduces the external load while encouraging an upright torso, making it an effective regression for those still developing squat mechanics.

Progression 1: Offset Kettlebell Front Squat

This is a progression from the goblet squat that involves holding a kettlebell on one side of the body, challenging motor control and trunk stability by forcing the client to resist lateral flexion.

Progression 2: Double Kettlebell Front Squat

This is a progression from the goblet squat or offset squat, holding a kettlebell in each hand in the front rack position to allow for greater external load, challenging both trunk and leg strength.

More Excerpts From Prescribing Movement as Medicine

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