Medicine-Ball Goblet Squat
Strengthen your core & legs with the Medicine-Ball Goblet Squat! Build strength and stability with this effective exercise!
The Medicine-Ball Goblet Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: medicine ball.
Required Equipment
Medicine-Ball Goblet Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Medicine-Ball Goblet Squat Variations and Alternatives
How to do the Medicine-Ball Goblet Squat
Start by standing with your feet shoulder-width apart. Hold the medicine ball close to your chest with both hands, gripping it firmly.
Keep your back straight, engage your core, and start to push your hips back as if you are sitting down into a chair.
Bend your knees and lower your body while keeping the medicine ball stable at chest level. Ensure that your knees stay aligned over your toes and do not cave inward.
Descend until your thighs are parallel to the floor or as low as you can go without compromising form.
Pause briefly at the bottom of the squat, then press through your heels and squeeze your glutes to return to the starting position.
Repeat for the desired number of repetitions.
Ensure to perform the exercise with controlled movements and maintain proper form to reduce the risk of injury and maximize the effectiveness of the workout.
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Medicine-Ball Goblet Squat FAQs
What muscles does the Medicine-Ball Goblet Squat work?
The Medicine-Ball Goblet Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Medicine-Ball Goblet Squat?
Medicine ball.
Is the Medicine-Ball Goblet 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 Medicine-Ball Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Medicine-Ball Goblet Squat variations and alternatives?
Similar exercises include the BOSU™ Ball Goblet Squat, Exercise Ball Wall Squat, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Lunge with Bicep Curl.
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