Home Gym ExercisesGoblet Squat
(4.67)
through 3 votes
through 3 votes
| muscles: | Quadriceps , Hamstrings |
|---|---|
| auxiliary muscles: | Trapezius , Lower Back , Deltoids , Adductors , Glutes |
| required: | Dumbbell or Kettlebell or Backpack or Medicin Ball |
| fitness level: | Normal |
| exercise type: | Strength |
| Variations available (31) |
Starting Position
- grasp a dumbbell, a kettlebell or a filled backpack with both hands
- encompass the upper weight plate so that it hangs down vertically (encompass kettlebell lateral at the horns)
- the elbow point down sideways in direction to the thighs
- the legs are opened shoulder width
- turn them out to about 10-20 degrees and slightly bend the knees
- hold the weight directly in front of your chest with bent arms
- keep the back straight and look ahead
Correct Execution
- slowly bend the knees until your elbows touch the inner parts of your thighs
- push back the bottom and make a small hollow-back
- the knees remain out, they point into the same direction as the tiptoes and do not protrude them (this preserves the joints)
- tilt the upper body forward a little, but try to keep the chest up
- the body weight is supported by the heels
- hold the bending for a bit and come back into the starting position