The Goblet Squat Exercise Guide - The Proper Form, Sets & Routine Tutorial

[@kristelquartz6085]

You are the ONLY person I've seen who does a squat properly; the back is completely straight!!! Thank you for your videos!!!!

[@Fitfatherproject]

You're very welcome 🙏

[@askthemadhatter]

Thank you for showing me how to do the goblet squat properly. I love when you demonstrate the correct way to do a workout. Please keep these videos coming.

[@polkadot673]

Thanks for the explanation of this exercise. It's an not easy one to do

[@monaladyconsumer184]

Agree, but these videos explain everything really well.

[@tjj5337]

I love these exercises. It's less stress on the back and knees compared to a squat rack.

[@humanaccount2754]

These videos r awesome. No unnecessary nudity (idk y ppl gotta show themselves every workout video in underwear), no music in the back, and to the point.

[@Fitfatherproject]

I feel the same way! 💯

[@user-lr1ne4pp1c]

I love how you broke down the steps for the goblet squat. It's definitely a great alternative for leg day at home.

[@AlbinPeterChinnamma1991]

Amazing Sir... Thanks.

[@Fitfatherproject]

You're very welcome 🙏

[@tjj5337]

Love your videos Father

[@moemohamed8891]

High volume, heavy goblet squats; awesome work for the glutes, quads, and abs.

[@stevekerp1]

Need more info on breathing. Is it that big a deal (besides breathing deeply) - breathe in when exerting? Or exhale when coming up and breath in going down?

[@Fitfatherproject]

Hey Steve, thanks for writing in and great question! Breathing is incredibly important when exercising, especially with resistance training. When you are breathing correctly, your are ensuring your muscles are getting the proper oxygen necessary for full exertion. Additionally, you are helping blood flow evenly throughout the body, while also preventing spikes in blood pressure and strains on your blood vessels. The method to use is inhaling through your nose during the negative/eccentric portion of a movement, and exhaling through your mouth during the positive/concentric portion, or the portion where you feel the most exertion. So in this case, you are inhaling through your nose as you lower to the ground, exhaling through your mouth as you explode upward. -The FFP Team

[@ThePinkSpider]

@@Fitfatherproject I would appreciate a whole video on proper breathing techniques, to be honest... and does this vary from one exercise to another, like say, these, to yoga. I've been wondering this forever and how I know when to breathe on my own without an instructor telling me.

[@kan-zee]

2:30 the Doc , explains the breathing rhythm with this exercise my PT tells me that inhaling through the nose and exhaling out the mouth , has more benefits than just the mouth breathing. ?? she says you system works better and burns more calories

[@jnikz]

The purpose of inhaling and keeping your breath on the way down is to inflate your abdomen, making your core stable and not hurt your lower back. Exhaling on the way up, then repeat.

[@SiegeMinion]

You exhale on flex. So exhale on your way back up. Inhale as you drop.

[@Nobadaddictioninlife]

Thank you for fab explanation

[@dylanspitz827]

Thanks for the refresher.

[@Fitfatherproject]

No problem brother, thanks for watching! -The FFP Team

[@catropractor]

Great form. This helped me get some key pointers to solidify my goblet squats!

[@Fitfatherproject]

Thank you very much 🙏

[@kassemsafad9303]

Dr. Anthony thank you for talking about and demonstrating the goblet squat exercise! it looks little bit tough but effective, gonna try it for sure!

[@winstonzheng9361]

Been looking for a guide on this exercise for a while now. Thanks a lot!

[@vineetapm9082]

Perfectly explained. Loved this. Thanks

[@Fitfatherproject]

You're very welcome 🙏

[@jj1944]

These look like really intense exercises. I can't wait to try these

[@namalhettiarachchi4168]

Thanks for this video.very useful information. follow this step.

[@kaviviji2761]

That's a very clear demo about The Goblet Squat Exercise !

[@sakeraislam8054]

Helpful Video.. Need More Information About This Exercise

[@phillipscole5345]

Its really effective exercise.Thanks for sharing.

[@auhonashuva2807]

Oh a another tutorial,i follow you for my health. Thanks Do.

[@danielkim2130]

Thanks for the info! It's so helpful.

[@lellymosi891]

Good exercise. Well very well. Keep it up. Thanks

[@pinkrobot7902]

Thank you for the demo.

[@steevtan6788]

This is great I've been looking for some new leg exercises and I just got a kettlebell earlier this week so this is perfect. Thanks for the detailed form breakdown as always, I can see this becoming one of my go-to leg exercises.

[@jamesfallon5278]

Another really useful guide, thanks so much for sharing these doc, you’ve helped me progress so much through your videos!

[@teenageroyel654]

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

[@estoyloco9020]

Great exercises! Seems not easy enough but i'll give it a try

[@cayoungster]

great explanation for newtimers, thx!

[@sarefin5650]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[@camiletaylor1802]

Thanks I’ll do ONE tomorrow

[@Fitfatherproject]

You're very welcome 🙏

[@kan-zee]

Thank You Dr Anthony for sharing your good knowledge with us.

[@TDH_Callous]

My ass is sticking out 😂. Thanks for this, been looking for an exercise to target both quads and hamstrings for a while now and the fact it works glutes to is amazing. Great job

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@TDH_Callous]

@@Fitfatherproject not a problem

[@HooglesonInc]

Have you ever written a book (or considered writing one)? You're a wealth of information.

[@wevertonribeiro4211]

another amazing video thanks doc for providing awesome content

[@jayratliff4191]

Starting exercise at 61 - thanks for showing is the right way

[@Fitfatherproject]

It's never too late! Way to jump in brother. If looking for more content, check out our video page here: www.youtube.com/@Fitfatherproject/videos Or if wanting a more comprehensive program, check out our flagship program here: store.fitfatherproject.com Best of luck! -The FFP Team

[@mdmonowar7339]

Very good tutorial guys. I think your suggestion will be very effective. I will try to follow your suggestion properly. Thanks for sharing.

[@unknownunknown5244]

Thank you! Youre better than my hired personal trainer!

[@Fitfatherproject]

Thank you!! I really appreciate these kind words :) and we have TONS of helpful videos on our channel, so check out the playlists on our main page

[@GUDBOISGN]

Thanks Mate for useful tips with perfect explanation.

[@gobofraggel7383]

My favorite exercise.

[@Fitfatherproject]

Awesome 👍

[@willsmiff4918]

Great exercise i can do at home, thanks for sharing.

[@karmel1671]

I would try this exercise. I think it is very effective.

[@wsymphony]

You should try it, it's great!

[@sterlingsilver5937]

Thanks!

[@Fitfatherproject]

You're very welcome Brother 👍🏼

[@georgezha4257]

thanks for sharing! this seems like something i could do for sure!

[@iriabee3431]

Never heard of this exercise before. Pretty interesting. Thanks for the guide.

[@amandaalaelua4767]

Thank you for sharing your knowledge with us. It was really effective.

[@user-ft2md2gd4s]

Goblet is my favorite squat exercise of all. Easy to get in a natural position. Also is best executed with the Primal Kettlebell 😄💪

[@Fitfatherproject]

🙌

[@nadeemsheikh7452]

Goblet squat is one of my most favorite workout and I never miss it doing in the Leg days. 🏋️‍♂️

[@Fitfatherproject]

💪

[@almamunbhuiyan8662]

Great exercises! Seems not easy enough but i'll give it a try. Thanks for sharing.

[@chocolateharambe1474]

Yet another great tutorial, thank you very much! :)

[@Midwahjul]

Thanks

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@devianil6320]

I really end up always like a asthma patient. Difficult to breathe.

[@jumaricupaine760]

haha, I thought I'm the only one.

[@johnb6090]

@@jumaricupaine760 omg me too

[@iloy1218]

😂😂😂😂

[@raihanashraf3445]

I was like that but changed myself by pushing my cardio limit

[@darrentod141]

Another great video, I'm hooked on your channel! Question on your leg/ foot placement....how wide is your stance and at what angle do your toes flare out?

[@Fitfatherproject]

Hi Darren, thanks for writing in brother and great question! The closer your legs are together, the higher level of fitness and mobility necessary; the wider your stance/toes flared out, the easier to perform and easier it will be to increase your weight load. So it's a personal preference to what you would like to work on but if you are a newbie, starting wider is ideal until you develop more flexibility and mobility. -The FFP Team

[@ravisankar233]

After watching this video, I realized that Goblet Squat should be part of my workout routine. Thanks for the amazing video on the proper forms.

[@jamishep]

Thanks Doc. Will try this more gentle squat at gym tomorrow and see how my knees cope. Both menisci are wrecked from years of football, volleyball and martial arts 'back in the day' so I always dodge the squat rack.

[@jeffreybabino1411]

Hi Dr A would this excersise be a good to do instead of the barbell front squat thanks

[@Fitfatherproject]

Hey Jeffrey, thanks for writing in and great question! And yes, the Goblet (or DB/KB Front Squat) are both good options to replace the BB Front Squat. Both will provide a front-loaded emphasis and an overall easier "grip" to the weight compared to the BB version. Happy lifting! -The FFP Team

[@jeffreybabino1411]

Ok great thank you 💪

[@Fitfatherproject]

👍

[@Lex_0097]

Thank you for this video!! When you’re doing these does it matter if your knees go out further than your toes?

[@Fitfatherproject]

Hey Alexis, thanks for writing in and great question! Ideally, you will keep your knees from going over your toes. This comes in time with an increase in hip mobility and overall flexibility. However, the wider your stance, the easier it is to prevent this from happening. Thanks for watching and happy lifting! -The FFP Team

[@Lex_0097]

@@Fitfatherproject thank you!! Much appreciated

[@TheNeset]

Good

[@Fitfatherproject]

Thank you very much 🙏

[@Adam-ui3yn]

Thanks for a great video ! Also at 1:45 "this turtle shell position is just really not good" he says while holding a TMNT kettlebell LOL

[@Rajneesh901]

I have never done this, the truth is we can't do all the exercises, as there are hundreds of them. Thanks for the fine details Doctor.

[@gibby35412]

This hurts my lower back feel tight, despite seemingly having correct form. Any thoughts on what I may be doing incorrectly? Thanks.

[@Fitfatherproject]

Hold your core strong, push your belly button in 👍

[@gibby35412]

@@Fitfatherproject Thanks!

[@HuyNguyen-oo3vt]

How do I stop rounding forward (turtle shell position)?

[@HuyNguyen-oo3vt]

*stop

[@Fitfatherproject]

Hey Huy, thanks for writing in and great question! The rounding forward or "turtle shell" is incredibly common for squat movements and usually the main reason lies within your core. Oftentimes, we are not fully bracing our core as your core actually wraps all the way around your mid-section (including your lower back), not just your abs. So when you brace your core, your back naturally straightens; you can even try it sitting here reading this response! When it naturally straightens, it is now ready to handle the load you are to put on it so ensuring you are flexing your core throughout the movement, will help 1. ensure you are not hunched over and 2. help work your core muscles as a side bonus! -The FFP Team

[@edixionz8758]

Keep weight close to body and squeeze Maintain upright spine and strong core Hinge hips back and sit down, making sure to keep straight back and chest up at bottom Push knees out into direction of toes DONT ROUND FORWARD

[@kayesiphone8910]

I was getting the form wrong until I watched this, thanks FFP.

[@jayreszy4398]

What’s the purpose of squeezing the kettlebell?

[@FifthKnowledge]

What if you point your toes out at a more 45 degree angle? Does it hit other parts of your quads and glutes?

[@Fitfatherproject]

Thanks for writing in and great question! And yes, pointing your toes at various angles will work different parts of your lower-body. Toes outward may activate the glutes/hammies a little more (and may be safer of your knees, too). Best of luck! -The FFP Team

[@FifthKnowledge]

@Fitfatherproject Which is best, keeping the feet straight like riding skies, or turning them out to the sides at around 45 degrees?

[@Jono.]

I’m no dad but I did just buy a kettlebell and wanted to get the form right. Thank you!

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏 😊

[@bowlampar]

With the back remain straight upright, i will be out of breathe after few seconds. Goblet Squat exercise may seem easy, but difficult to do.

[@goatsonhender8797]

It's not that bad, just need to work on stamina.

[@Adrian-bt4nf]

What muscles get worked doing these ?

[@Fitfatherproject]

Another great question! You will be working your glutes and hamstrings, but more notable your quads with the front-loaded placement of the weight. Basically most of your bottom half. Best of luck! -The FFP Team

[@nadeemsheikh7452]

Left gym for months last year 2020 then again in 2021 left working out for about 8 months. Got some stubborn belly fat while the upper body is fine. Dr. Is it advisable to do a single Anavar cycle for cutting those stubborn belly fat? Asking it just for knowledge purpose.

[@Fitfatherproject]

Hey Nadeem, thanks for writing in and great question! Unfortunately, this is a better question for your doctor as only they know you and your situation best. However, for ways to help reduce that stubborn belly fat, check out the following filtered link to do so more naturally: kzbin.infosearch?query=belly%20fat -The FFP Team

[@vannesamendoza2197]

How many Reps and sets is best to build your glutes with goblets and deadlifts

[@Fitfatherproject]

Hey Vannesa, thanks for writing in and great question! The amount of reps/sets will vary depending on your current fitness level. However, if more on the beginner side, we recommend sticking with 3 sets of 8-10 reps. This gives you enough exposure to some solid time under tension from the movements to get you started. Best of luck and happy lifting! -The FFP Team

[@keyzone72]

This video reminds me the value of having mirrors setup in your exercise room.

[@Fitfatherproject]

Absolutely 🙌

[@adlanasri4121]

Why u did not mention about the feet position

[@epoch1414]

Foot placement?

[@sabariharish4343]

Sir I need Shoulder strengthen sir.. my front shoulder pain sir....long time stay with me sir...pls help sir....I need Shoulder pain relief strengthen sir

[@saraal798]

What about someone who has posterior pelvic tilt?

[@Fitfatherproject]

Hey Sara, thanks for writing in! The Goblet Squat is actually a great squat that helps teach people to squat with a straight spine. The front loading of the weight can help balance out the tilt while the core engagement will help straighten the spine. We recommend starting light until you get get a good grasp with the form. -The FMP Team

[@saraal798]

@@Fitfatherproject thank you very much! :)

[@Fitfatherproject]

You're very welcome 🙏

[@Ganajan22]

Watching this while resting after doing a couple sets to pump me to finish😵‍💫

[@Fitfatherproject]

👍

[@jeffreybabino8161]

I have a problem with the db squat hurts my knees

[@Fitfatherproject]

Hi Jeffrey, please make sure your movement is up and down, and not forward, apply the pressure on your heels, your knee shouldn't pass your toes 👍

[@SRHisntSilent]

I'm not a dad but I'ma subscribe

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@dalanwanbdiska6542]

I only do squats with bodyweight for only 20 reps. I used a 30lb dumb bell for goblet squats and my inner legs, leg muscles under the glutes, lower back are all blown out from 10 reps of super slow motions. Im going to be sore tomorow.

[@Fitfatherproject]

💪

[@Francis-sb5tx]

Ive allways ran away from doing squats with goblets and dumbells, but watching this video i got alot more information about. It does have good benefits :)

[@henrypierce8010]

How is a squat different from a deadlift?

[@Fitfatherproject]

Hey Henry, thanks for writing in and great question! They are both similar but can be different depending on hand placement. The deadlift will emphasize the lifting portion from a starting point on the ground. And you can vary your hand placement for the squats by doing Front, Goblet, or Sumo Squats for a different feel. You can see more from this playlist of lower body movements==>kzbin.info/aero/PLoipqKp9gFEp0_Ms1cYLjo4Ch8zkwVzSc -The FFP Team

[@millysanchez7137]

I can’t squat down without my heels elevating is that ok???

[@Fitfatherproject]

Hey Milly, thanks for writing in and great question! Ideally, we will want our heals flat for a variety of reasons (safer on your body, more force/balance, etc.). However, you can work around this by creating a wider stance and/or flaring your toes outward. This can lead to safer and more effective squats until your ankle mobility improves. Thanks for watching! -The FMP Team

[@jackkones3390]

oof these are rough. i feel the burn!

[@dawsoncarpenter2244]

My knees are making cracking noises it doesn’t hurt but it worries me

[@xeeng1]

So it’s basically an easier/less awkward front squat?… (serious question).

[@Fitfatherproject]

Hey Ziggy, thanks for writing in and great question! You basically have it right that the Goblet is simply a variation of a traditional squat. It may actually be an easier transition into exercise compared to a traditional squat as the mobility of the movement is easier to achieve with the front-loaded position. It's also a great one to help remind us to keep our core nice and tight throughout the movement 👍. -The FFP Team

[@Adrian-bt4nf]

Doesn’t it put stress on the knees

[@Fitfatherproject]

Great question! If your are sitting back down to your rear, your knees should be safe. However, if you are feeling any discomfort, try angling your toes outward and/or spread your legs a tiny bit more. Best of luck! -The FFP Team

[@iMaradonaa]

1:28

[@novemberalpha6023]

Being a weight training exercise, it surprisingly burns more calories than other weight training exercises.

[@Fitfatherproject]

Absolutely my friend 👍

[@MsPietpaaltjes]

Amazing excersize, really heavy but builds great strong legs. Expecially when you cannot go to the gym.

[@Fitfatherproject]

Absolutely 👍

[@ryandeffley7652]

You're selling yourself short man. The depth is way lower than 90 hitting full below parallel. 👍

[@debashishmandalpsysk544]

I am doing 6 sets of 15 reputations by lifting 8 kg

[@Fitfatherproject]

💪

[@ivanmoreno808]

Damn I thought it was called “Goblin” squat

[@Fitfatherproject]

😅

[@divyanshagarwal7112]

Who here after virat reel

[@christemmer4852]

My quads are shot

[@myronfoster6089]

Language watch yours…

[@ashmeetsingh9677]

Is this exercise good for Mam boobs ?

[@Fitfatherproject]

Hey Ashmeet, thanks for writing in! Any larger, compound movement (where you work multiple muscle groups simultaneously) will be good to help reduce body-fat and therefore the fat around the upper chest region. Also, increasing testosterone can help in that department as well. Check out this guide for some ways to help increase T levels: pulse.ly/scaxss7p3m -The FFP Team

[@ashmeetsingh9677]

@@Fitfatherproject thank you 😊

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@thomasmagro5943]

Pro tip- don’t wear pants

[@ronaldalston3565]

Hi Dr. Balduzzi, Love your videos, you explained each one clearly. I just wanted to say how "HOT" and exceptionally good-looking you are! you look like a "GOD" should be a HOLLYWOOD actor! love to look at you and learn how to do those exercises..................