What muscles are worked during goblet squats?

Whether you know goblet squats or not, we suggest you learn about all the benefits they can bring you. Don't miss them!

The legs are one of the most important body segments of the body, and therefore they must be trained regularly, disciplined, and patient. For good results, goblet squats can be included in the routine. Have you ever done them?

If you want to know what goblet squats are, what they are for, and what muscles are involved agonistically and antagonistically, we invite you to continue reading. Remember that any bit of knowledge can enhance a training routine.

What are goblet squats?

There are a wide number of variations regarding squats. Broadly speaking, these allow the leg area to be strengthened and, depending on their execution, the muscles that are worked on may vary.

For its part, it could be said that goblet squats are conventional with a very important variant: weight. To generate it, in this case, you can use a dumbbell or a kettlebell, which is held by the upper extremities.

In that order of ideas, this type of squat is one of the most recommended variants, not only to include in a routine as part of the central phase but as a warm-up exercise. This depends on the trainer and the weight of the dumbbell used.

The most worked muscles

Being an exercise focused on the lower extremities, the most worked muscles are those that belong to the legs. However, within these, the so-called agonists stand out, muscle groups that take center stage during the execution of the goblet squats. The most relevant are the glutes, femoral quadriceps, adductors, and hamstrings.

• Buttocks: their strengthening with goblet squats depends on the depth when it comes down; at greater depth, the work done by this muscle increases.
• Femoral Quadriceps: The largest muscle in the body, made up of four heads, is the main one involved in squats. Therefore, it is the agonist of the movement performed by the legs and the hip when performing this exercise.
• Adductors and hamstrings: These are the antagonistic muscles in the execution of goblet squats since they help flexion and extension of the hip.

For its part, in the upper extremities, there is also a series of muscles worked by the goblet squat; this thanks to the dumbbell or kettlebell used to increase the complexity of the exercise.

In this case, the work done by the muscle groups of the arms is isometric. This effort occurs by resistance to an external force without moving the arms in any direction.

• Deltoids: generates tension due to external weight, which contributes to resistance to force.
• Brachial Biceps: It is the main flexor of the arm and one of the largest muscles of the upper extremities. Thanks to this squat, it is subjected to an isometric effort that allows it to be worked in a good way.

Other important muscles

The muscles mentioned above are the main executors of the goblet squat, regardless of its agonist or antagonist function. However, there are other muscle groups involved in this exercise that is also benefited.

These are the ones that make up the core, abdominal, lumbar, and dorsal areas - the glutes are also part of these, but they have already been mentioned. Also, gastrocnemius and flexors of the feet.

Why goblet squats?

A large number of muscles worked by this type of exercise is the main argument to carry it out regularly. Apart from this, goblet squats are recommended thanks to the improved posture they promote.

Including a dumbbell in the arms forces the back to remain erect, an important position to perform a squat well. Also, it can be the first step to improve the technique concerning this type of exercise, which gives rise to try more variants over time.

Goblet squats: a good recommendation

The main problem when executing a conventional squat is the technique, where goblet squats appear. As mentioned above, this can be a good argument to recommend them.

On the other hand, they are usually appropriate for people with back problems, who are affected by the curvature when doing a conventional squat. Having less than 15 kilograms in your arms favors the treatment of this problem.