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Instructions
- Place a resistance band just above your knees and hold a kettlebell at chest level in a goblet position.
- Stand with your heels elevated on a small platform or weight plate, feet hip-width apart, toes slightly pointed out.
- Engage your core, keep your chest upright, and initiate the squat by pushing your hips back and bending your knees.
- Lower down until your thighs are parallel to the ground or deeper, maintaining tension on the band.
- Drive through your heels to return to the starting position while keeping the kettlebell close to your chest.
Technical Tips
- Keep your knees aligned with your toes and resist the band pulling them inward.
- Maintain an upright torso and avoid leaning forward.
- Control the descent to avoid bouncing at the bottom of the squat.
Breathing Tips
- Inhale deeply as you lower into the squat.
- Exhale forcefully as you push back up to the starting position.
Medical restrictions
- Avoid if experiencing knee joint pain or patellofemoral syndrome.
- Not recommended for individuals with lower back disc injuries.
- Consult a professional if recovering from hip or ankle mobility limitations.
What muscles does the Goblet Banded Cyclist Squat target the most?
The Goblet Banded Cyclist Squat primarily targets the quadriceps and glutes, with additional activation of the hamstrings and hip stabilizers due to the band tension and heel-elevated stance.
Why should I elevate my heels during the Goblet Banded Cyclist Squat?
Elevating the heels increases the range of motion and shifts more emphasis onto the quadriceps, making the Goblet Banded Cyclist Squat more effective for developing front thigh strength and mobility.
Is the Goblet Banded Cyclist Squat good for beginners?
While it's more suited for intermediate users, beginners can perform this exercise with lighter weights and bands to build proper form and knee stability progressively.
Can I do the Goblet Banded Cyclist Squat without resistance bands?
Yes, the exercise can be done without bands, but including them enhances glute activation and helps improve knee tracking by adding lateral resistance.
The Goblet Banded Cyclist Squat is a powerful lower-body exercise that combines the benefits of resistance band tension and the goblet squat format, specifically emphasizing the quadriceps and glutes. By elevating the heels and using a resistance band around the thighs, this variation increases the range of motion and ensures constant muscular engagement throughout the movement. The added band tension activates the gluteus medius and hip stabilizers, making the exercise ideal for developing knee tracking control and lower-limb alignment. Holding a kettlebell in the goblet position enhances core engagement and encourages a more upright posture, which reduces spinal stress and supports proper biomechanics. Suitable for strength development, hypertrophy, and functional stability, this squat variation is especially beneficial for athletes, fitness enthusiasts, and anyone looking to build lower-body strength with minimal equipment. Whether used in hypertrophy blocks, corrective movement protocols, or athletic training, the Goblet Banded Cyclist Squat offers both versatility and intensity.