Clock Goblet Squat

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your hands clasped together at chest height in a 'goblet' position.
2. Shift your weight onto your left leg, keeping a soft bend in the knee and your core engaged.
3. Imagine you are standing in the center of a clock face with 12 o'clock directly in front of you.

How to do it

1. Inhale and perform a single-leg squat on the standing leg while reaching the opposite foot out to tap the '12 o'clock' position lightly.
2. Exhale and drive through the heel of the standing leg to return to the center starting position.
3. Repeat the movement, reaching the non-working foot to the '3 o'clock' (side) and '6 o'clock' (rear) positions before switching legs.
4. Maintain a controlled tempo of 2 seconds down, a brief pause at the bottom, and 2 seconds to return to center.

Form checklist

• Keep your chest lifted and shoulders back to maintain the goblet posture.
• Ensure the knee of the standing leg tracks directly over your middle toes, avoiding internal collapse.
• Only tap the floor lightly with the reaching foot; do not shift your body weight onto it.
• Keep your hips square to the front throughout every reach direction.

Pro tips

• Focus on 'sitting back' into the hip of the standing leg to maximize glute and hamstring recruitment.
• Maintain a 'tripod foot' on the standing leg, keeping the big toe, pinky toe, and heel firmly rooted for maximum stability.

Make it harder

• Increase the depth of the squat and the distance of the reach to further challenge your range of motion.
• Hold a household object or a dumbbell at chest height to add external resistance to the movement.

Frequently asked

What muscles does the clock goblet squat work?

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

What equipment do you need for the clock goblet squat?

The clock goblet squat uses dumbbell.

Is the clock goblet squat good for beginners?

The clock goblet squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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