Bodyweight Paused Goblet Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Clasp your hands together in front of your chest as if holding a weight, keeping your elbows tucked in toward your ribs.
3. Engage your core and pull your shoulder blades back to maintain a tall, upright posture.

How to do it

1. Inhale and lower your hips back and down, keeping your chest lifted and weight centered over your mid-foot.
2. Descend until your thighs are at least parallel to the floor, then hold this bottom position for a full 2-3 second count.
3. Exhale and drive through your heels to return to the starting position, squeezing your glutes firmly at the top.
4. Maintain a controlled 3-second descent and an explosive upward drive after the pause.

Form checklist

• Keep your chest up and avoid letting your torso collapse forward.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels glued to the floor throughout the entire movement.
• Maintain a neutral spine by looking at a spot on the floor about 5 feet in front of you.

Pro tips

• At the bottom of the squat, use your elbows to gently push your knees outward to increase hip opening and engagement.
• Focus on 'rooting' your feet into the ground, imagining you are trying to screw your feet into the floor to create hip torque.

Make it harder

• Increase the pause duration to 5 seconds to maximize time under tension and isometric strength.
• Perform '1.5 reps' by squatting down, pausing, rising halfway, returning to the bottom, and then standing fully.

Frequently asked

What muscles does the bodyweight paused goblet squat work?

The bodyweight paused goblet squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight paused goblet squat?

The bodyweight paused goblet squat requires no equipment — just your body weight.

Is the bodyweight paused goblet squat good for beginners?

Yes. The bodyweight paused goblet squat is a beginner-friendly movement and a strong foundation to build on.

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