Goblet Box Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Deltoid
• Erector Spinae
• Rectus Abdominis
• Biceps

Equipment

• Dumbbells or Kettlebell
• Plyo Box or Flat Bench

Technique

1. Place a box or bench behind you at a height that puts the thighs about parallel when you sit on it.
2. Hold a dumbbell vertically or a kettlebell by the horns against your chest.
3. Sit back and down with control until you are just touching the box, keeping the chest tall.
4. Pause briefly without relaxing the back.
5. Drive up through the feet to stand, keeping the weight close to the chest.

Cues

• Touch the box lightly and stay tight.
• Push the knees out with the elbows.
• Keep the weight close to the chest.

Common mistakes

• Dropping onto the box.
• Rounding the upper back.
• Rocking backward to stand up.
• The knees caving in.

Alternatives

• Goblet Squat
• Dumbbell Box Squat
• Barbell Box Squat