The Elevated Goblet Squat is a great exercise that works the entire lower body, including the glutes, quads, hamstrings, and calves. This exercise is performed by holding a single dumbbell or kettlebell at chest height while standing on an elevated surface such as a step or bench. The elevated position increases the range of motion and adds an extra challenge to the exercise.
Glutes
The glutes are the primary muscle group targeted during the Elevated Goblet Squat. This exercise engages the glutes more than traditional squats because of the increased range of motion. The glutes are responsible for hip extension and play an important role in many everyday movements such as walking, running, and jumping.
Quads
The quads, or quadriceps, are the muscles located on the front of your thigh. The Elevated Goblet Squat is an effective exercise for strengthening and toning the quads. The increased range of motion and added weight challenge the quads and help to build muscle and increase strength.
Hamstrings
The hamstrings are the muscles located on the back of your thigh. They work in opposition to the quads and are responsible for hip extension and knee flexion. The Elevated Goblet Squat works the hamstrings in a similar way to traditional squats but with an increased range of motion and added challenge.
Calves
The calves are the muscles located on the back of your lower leg. They help to flex the ankle and are used in many everyday activities such as walking, running, and jumping. The Elevated Goblet Squat works the calves by challenging them to maintain balance and stability while performing the exercise.
Core
The core muscles, including the abs and lower back, are also engaged during the Elevated Goblet Squat. The weight of the dumbbell or kettlebell at chest height helps to stabilize the core and maintain balance throughout the exercise. This helps to improve overall core strength and stability.
Balancing and Coordination
The Elevated Goblet Squat also challenges your balance and coordination. Standing on an elevated surface requires more stability and control, which helps to improve overall balance and coordination. This can be especially beneficial for athletes who require good balance and coordination for their sport.
How to Perform the Elevated Goblet Squat
To perform the Elevated Goblet Squat, follow these steps:
- Stand with your feet shoulder-width apart on an elevated surface such as a step or bench.
- Hold a single dumbbell or kettlebell at chest height with both hands.
- Lower your body down into a squat position, keeping your chest up and your weight on your heels.
- Pause at the bottom of the squat, then push back up to the starting position.
- Repeat for the desired number of reps.
Conclusion
The Elevated Goblet Squat is an effective exercise that targets the entire lower body, including the glutes, quads, hamstrings, and calves. It also engages the core muscles and challenges your balance and coordination. By adding this exercise to your workout routine, you can improve your overall lower body strength and stability.