Strengthen the lower body
Goblet squats work the quadriceps, hamstrings, glutes and calves, promoting strength and stability in the lower body.
Burn calories
Goblet squat is a complex exercise that affects many muscle groups at the same time. High impact on multiple muscle groups can increase metabolic rate, leading to more calories burned during and after exercise.
Firms the body
Regularly performing goblet squats can help you get a toned and slim figure. This exercise helps shape and strengthen the muscles in the lower body, while also contributing to increased flexibility of the entire body.
Improve posture
When holding dumbbells in front of your body, you must keep your chest and back straight, which helps correct poor posture habits over time.
Reduce the risk of injury
A study published in the American Council on Exercise found that strengthening the muscles around the knees and hips through goblet squats helps stabilize the joints and reduces the risk of injury. Better core strength also contributes to improved overall stability, reducing the likelihood of falls or muscle strains.
Do goblet squats
Step 1 : First, stand straight, with your legs slightly wider than your shoulders and hold a dumbbell in front of your chest in both hands. You can use dumbbells or dumbbells.
Step 2 : Slowly lower your body, push your hips slightly back and lower your body as deeply as possible, like a squat position, making your back thighs touch your calves. Try to keep your back, chest and head straight.
Step 3 : When lowering your body to the lowest possible position, stop for 2 seconds and then slowly stand up, returning to the original position. When standing up, you need to put your weight on your heels and push yourself back to the starting position.
Step 4 : Start with 2 to 3 sets of 10 to 15 repetitions each. Rest 30 to 60 seconds between each exercise.
