Skip to content
BULKY
Sign in

Goblet Squat

A squat holding one dumbbell upright against your chest. It trains the quadriceps and glutes and is a great way to learn squat technique.

मुख्य मांसपेशी
क्वाड्रिसेप्स
सहायक मांसपेशियां
हैमस्ट्रिंगग्लूट्स
उपकरण
डंबल

Goblet Squat कैसे करें

  1. Set up for Goblet Squat: get a pair of dumbbells and clear enough space to move safely.

  2. Stand with feet shoulder-width apart, toes slightly out, chest up and core braced.

  3. Bend your knees and hips to lower under control, then drive through your heels to stand, feeling Quadriceps work.

  4. Breathe out on the effort and breathe in as you return to the start, keeping each rep slow and controlled.

  5. Avoid the common mistake: never sacrifice form or range of motion just to add reps or load.

टिप्स

  • Use your elbows to gently push your knees out at the bottom.
  • Keep the dumbbell close to your body throughout.

आम गलतियां

  • Letting the dumbbell drift away from your chest.
  • Rounding your back at the bottom.
  • Letting your knees collapse inward.

मिलते-जुलते व्यायाम

क्वाड्रिसेप्स के सभी व्यायाम

Goblet Squat को Bulky में लॉग करें

इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।

मुफ्त शुरू करें