Medicine Ball Goblet Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Hold the medicine ball against your chest at sternum height, cupping it with both hands.
3. Keep your elbows tucked in toward your ribs and pull your shoulder blades back to create a stable shelf.

How to do it

1. Inhale and initiate the movement by hinging your hips back and bending your knees simultaneously.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your chest upright and the ball pinned to your chest.
3. Exhale and drive through your mid-foot and heels to return to a full standing position.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your chest lifted and avoid letting the weight of the ball pull your torso forward.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels firmly planted on the ground throughout the entire range of motion.
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.

Pro tips

• Squeeze the medicine ball firmly between your palms to engage your lats and core, which provides better spinal support.
• At the bottom of the movement, use your elbows to gently nudge your knees outward to improve hip mobility and glute activation.

Make it harder

• Add a 3-second pause at the bottom of each repetition to increase time under tension and eliminate momentum.
• Incorporate a '1.5 rep' style by squatting down, coming halfway up, squatting back down, and then standing fully.

Frequently asked

What muscles does the medicine ball goblet squat work?

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

What equipment do you need for the medicine ball goblet squat?

The medicine ball goblet squat uses medicine ball.

Is the medicine ball goblet squat good for beginners?

The medicine ball 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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