Bodyweight Goblet Paused Squat
Master the squat! This bodyweight exercise builds strength and endurance with a challenging pause. Perfect your form!
The Bodyweight Goblet Paused Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Bodyweight Goblet Paused Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Bodyweight Goblet Paused Squat Variations and Alternatives
How to do the Bodyweight Goblet Paused Squat
Stand with your feet shoulder-width apart, toes slightly pointed out.
Clasp your hands together in front of your chest to mimic holding a goblet. This is your starting position.
Keeping your chest up and your back straight, initiate the squat by pushing your hips back and bending your knees as if you're sitting back into a chair.
Lower yourself down until your thighs are at least parallel with the floor. Ensure your knees track over your toes and do not extend past your feet.
Pause at the bottom of the squat for a predetermined time (e.g., 2-3 seconds), keeping consistent tension in the muscles.
Maintaining control, drive through your heels to push back up to the starting position, fully extending your hips and knees.
Repeat the movement for the desired number of repetitions and sets.
Make sure to keep your core engaged and your weight distributed evenly across your foot during the exercise. The pause at the bottom will increase time under tension, making the exercise more challenging and beneficial for muscle strength and endurance.
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Bodyweight Goblet Paused Squat FAQs
What muscles does the Bodyweight Goblet Paused Squat work?
The Bodyweight Goblet Paused Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Goblet Paused Squat?
None. The Bodyweight Goblet Paused Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Goblet Paused Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Goblet Paused Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Goblet Paused Squat variations and alternatives?
Similar exercises include the Barbell Pause Front Squat, Barbell Pause Full-Squat, Bodyweight Hold Squat and Bodyweight Squat Pulse.
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