Duration required
Focus Area required
 s rest

Goblet Wedge Squat

Key Points:

  • Set feet at approximately shoulder width point feet outwards.
  • Bend your knees to approximately 90 degrees.
  • Extend back up to the start position and repeat.

Common Mistakes:

  • Knees caving in past big toes.
  • Using momentum to drop down.
  • Bending the back.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Hamstrings, Abs
Muscle diagram with the following muscles highlighted Quads, Glutes, Hamstrings, Abs

Similar Exercises

Pick up the dumbbell and hold it securely with a goblet grip, then set your feet approximately shoulder width apart on the wedge, pointing them slightly outwards.

Start by bending your knees until they are at roughly a 90 degree angle then push through the heels and squeeze your glutes to extend back up to the starting position. Engage your core to keep your back straight whilst pushing the hips slightly back on the way down and then thrust them forward on the way back up. You can extend your arms out in front of you to provide extra balance for the movement. Your knees should bend in line with the angle of your feet. Repeat for the desired amount of repetitions.

Perform the movement at a controlled pace and avoid having your knees cave inwards past your big toes when at the bottom of the movement.

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