Med Ball Goblet Squat

Learn how to perform a med ball goblet squat perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Med Ball Goblet Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Med Ball

Trainer: Ashley Steele


  1. Holding a med ball with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. Contract your abdominals and engage your pelvic floor to stabilize your spine. This is your starting position.

  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains arched and between a 45- to 90-degree angle to your hips.

  3. Exhale. Push through your heels and extend your knees to return to the starting position. Repeat for the specified amount of time or repetitions.

  4. You should feel this working your core, glutes, quads, and hamstring muscles.

Alternative Exercises:

Bodyweight Pulse Squat  Dumbbell Sumo Squat

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