Complete Bodyweight Paused Goblet Squat Exercise Guide
Learn everything about Bodyweight Paused Goblet Squat exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid.
Muscles Worked & Equipment
Primary Muscles
Secondary Muscles
Equipment Needed
Muscle Categories
Introduction
1.
It helps you build strength in your legs and bottom.
2.
It improves your balance and stability.
3.
This squat helps you learn the correct way to squat, which can prevent injuries.
4.
It increases the depth of your squat, making it more effective.
5.
The pause at the bottom of the squat helps you focus on proper form and control.
6.
You can do it anywhere, anytime, without any special equipment.
7.
It's a good exercise for beginners to learn proper squatting technique before moving on to heavier weights.
8.
Even experienced lifters can benefit from it to improve their form and range of motion.
9.
It's a functional exercise, meaning it helps you move better in everyday life.
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What are the benefits of the Bodyweight Paused Goblet Squat?
1.
This exercise is great for building strong legs and improving flexibility.
2.
Stronger Legs and Bottom: The paused goblet squat works your thigh muscles (quadriceps) and your buttock muscles (glutes), making them bigger and stronger. It helps you do more reps and sets over time.
3.
Increased Flexibility: Holding the squat position stretches your hips, knees, and ankles, making them more flexible. This can help prevent injuries and improve your range of motion.
4.
Better Balance and Core Strength: To do this squat correctly, you need to use your core muscles (your stomach and back muscles). This makes your core stronger and improves your balance.
5.
Improved Muscle Control: The pause in the squat helps you learn to control your body better during the movement. This is really important if you want to lift heavier weights later on.
6.
How to Do a Paused Goblet Squat:
7.
1. Stand with your feet shoulder-width apart, holding a light weight (like a dumbbell or kettlebell) close to your chest.
8.
2. Slowly lower yourself down into a squat, keeping your back straight and your chest up. Imagine sitting back into a chair.
9.
3. Pause at the bottom of the squat for 1-2 seconds.
10.
4. Slowly push yourself back up to a standing position.
11.
5. Repeat for the desired number of repetitions.
How to do the Bodyweight Paused Goblet Squat?
1.
Hold the Weight: Hold a dumbbell or kettlebell close to your chest. Keep your elbows pointing down. This is like holding a goblet, hence the name!
2.
Engage Your Core: Tighten your stomach muscles. This helps protect your back and keeps you stable during the squat.
3.
Go Down Slowly: Bend your knees and push your hips back, as if you're sitting in a chair. Go down until your thighs are parallel to the ground, or even lower if you can.
4.
Pause at the Bottom: Hold the squat position for two or three seconds. This adds extra challenge to your muscles.