Prying goblet squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Stand with feet shoulder-width apart, toes turned slightly out, holding a weight at chest height with both hands cupped around it.
2. Squat down as deep as possible while keeping the heels on the floor.
3. At the bottom, rock gently from side to side rolling on your ankles to deepen the stretch and open the hips.
4. Push through the heels to return to standing.

Form tips

1. Keep your chest tall and your torso upright throughout the movement.
2. Keep your heels flat on the floor at all times.
3. Use your elbows to actively push your knees outward at the bottom.

Risks

1. Avoid rounding the lower back at the bottom of the squat; if this happens, reduce depth until hip mobility improves.

Similar Exercises

• Wide squat good morning
• Close squat
• Goblet cyclist squat
• Dumbbell deck squat
• Goblet squat