Videos
Instructions
- Stand with feet shoulder-width apart, resistance band around thighs above knees.
- Hold a kettlebell at chest level with both hands, elbows pointing down.
- Engage your core and keep your chest upright.
- Lower into a squat by pushing hips back and bending knees.
- Squat until thighs are at least parallel to the floor, maintaining band tension.
- Drive through your heels to return to standing position.
Technical Tips
- Keep your knees aligned with your toes throughout the movement.
- Avoid letting the knees cave inward—maintain outward pressure against the band.
- Ensure the back remains neutral and not rounded.
- Focus on hip engagement at the bottom of the squat.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you drive up to standing.
- Maintain steady breathing throughout the movement.
Medical restrictions
- Knee injuries or pain
- Severe lower back conditions
- Hip mobility limitations
Description
The Banded Goblet Squat is a highly effective lower-body strength exercise that combines the benefits of traditional goblet squats with added resistance from a band. This variation introduces lateral tension that activates the hip stabilizers and glutes more intensely, promoting better knee tracking and muscular balance. Holding a kettlebell at chest level helps improve core stability and posture while squatting. The band around the thighs forces the lifter to engage the abductors and maintain outward knee pressure, making it an excellent choice for those looking to correct valgus knee collapse and improve hip function. This exercise is ideal for intermediate lifters aiming to enhance lower body strength, improve functional mobility, and develop greater control and stability in compound movements. Whether used as part of a strength program or corrective routine, the banded goblet squat builds resilience and balance in a practical, scalable way.
What muscles does the banded goblet squat work the most?
The banded goblet squat primarily targets the quadriceps and glutes, while also engaging the hamstrings, adductors, and core muscles due to the added resistance and stabilization demands.
Is the banded goblet squat good for beginners?
While it is accessible, the banded goblet squat is better suited for intermediate users due to the coordination and core engagement required to maintain proper band tension and squat mechanics.
Can I do banded goblet squats without a kettlebell?
Yes, you can use a dumbbell or a sandbag as an alternative to the kettlebell, as long as you maintain the front-loaded position at the chest for balance and posture.
How does the resistance band help in goblet squats?
The resistance band adds lateral tension, encouraging greater activation of the glute medius and hip stabilizers while promoting proper knee alignment throughout the squat.