Elevated Goblet Squat: Correct Form, Muscles Worked and Benefits

The elevated goblet squat is a unique and highly effective exercise that works with several major muscle groups in your body. It's a variation of the traditional goblet squat and is performed by holding a weight in front of your chest while performing a squat. The weight can be a kettlebell, dumbbell, sandbag or any other type of weight you prefer. The elevated position of the weight makes the exercise more challenging and effective, and it also engages different muscle groups compared to traditional squats.

The correct form for performing an elevated goblet squat:

Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
Hold the weight in front of your chest with both hands.
Keeping your back straight, lower your body as if you are sitting back into a chair.
Go down until your thighs are parallel to the floor or lower.
Push through your heels and straighten your legs to return to the starting position.
Repeat the exercise for the desired number of repetitions.

It's important to keep the weight close to your chest and maintain a neutral spine throughout the entire movement. Additionally, make sure to keep your knees in line with your toes and avoid letting them collapse inward.

Muscles worked:

This squat is a full-body exercise that works in several major muscle groups, including:

Quadriceps: The large muscle group in the front of your thigh that is responsible for knee extension.
Glutes: The muscles in your buttocks that are responsible for hip extension.
Hamstrings: The muscles in the back of your thigh that are responsible for hip flexion.
Core: The muscles in your abdomen and lower back that provide stability and balance during the movement.
Calves: The muscles in the back of your lower leg that are responsible for plantar flexion.

The goblet squat also engages your upper body muscles, including your chest, triceps, and shoulders, as they help to stabilize the weight.

Benefits of elevated goblet squat:

Improved strength and muscle endurance: The elevated squat is a compound exercise that works for several muscle groups, helping to increase overall strength and muscle endurance.

Improved mobility: By allowing your hips to sink lower than your knees, the elevated goblet squat helps to improve mobility in your hips, ankles, and knees.

Improved posture: The elevated goblet squat helps to improve your posture by strengthening your core and lower back muscles, which support your spine.

Better balance: The elevated position of the weight challenges your balance and stability, helping to improve your overall balance and stability.

Increased calorie burn: The elevated goblet squat is a high-intensity exercise that burns a significant number of calories, making it an effective tool for weight loss and body composition improvement.

The elevated goblet squat is a highly effective and versatile exercise that works for several major muscle groups and offers several benefits for overall fitness and health. Whether you're a beginner or an experienced athlete, this exercise is a great addition to your workout routine. So give it a try and see the results for yourself!