Strength

Band Goblet Squat

The Band Goblet Squat, a full-body exercise targeting legs and core, enhances strength, balance, and stability. By squatting while holding a band, it boosts overall endurance.

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Band Goblet Squat instructions

Step-by-step instructions

Stand with your feet hip-width apart and loop a resistance band under your feet, pulling it up to chest height.

Hold the band with both hands in front of your chest, as if you're 'clutching a goblet'.

Lower your body down into a squat, keeping your back straight and your chest lifted.

Push through your heels to stand back up, keeping tension on the band the entire time.

Repeat for the desired number of reps, taking care to avoid snapping or pulling the band too swiftly.

Stand with your feet hip-width apart and loop a resistance band under your feet, pulling it up to chest height.

Hold the band with both hands in front of your chest, as if you're 'clutching a goblet'.

Lower your body down into a squat, keeping your back straight and your chest lifted.

Push through your heels to stand back up, keeping tension on the band the entire time.

Repeat for the desired number of reps, taking care to avoid snapping or pulling the band too swiftly.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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