Strength

Band Goblet Squat

The Band Goblet Squat, a full-body exercise targeting legs and core, enhances strength, balance, and stability. By squatting while holding a band, it boosts overall endurance.
View all exercises
Band Goblet Squat instructions
Step-by-step instructions
1
Stand with your feet hip-width apart and loop a resistance band under your feet, pulling it up to chest height.
2
Hold the band with both hands in front of your chest, as if you're 'clutching a goblet'.
3
Lower your body down into a squat, keeping your back straight and your chest lifted.
4
Push through your heels to stand back up, keeping tension on the band the entire time.
5
Repeat for the desired number of reps, taking care to avoid snapping or pulling the band too swiftly.
Stand with your feet hip-width apart and loop a resistance band under your feet, pulling it up to chest height.
Hold the band with both hands in front of your chest, as if you're 'clutching a goblet'.
Lower your body down into a squat, keeping your back straight and your chest lifted.
Push through your heels to stand back up, keeping tension on the band the entire time.
Repeat for the desired number of reps, taking care to avoid snapping or pulling the band too swiftly.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Band Goblet Squat, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer