Band Goblet Squat
A squat against a long band held with both hands at the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the middle of a long band with the feet about shoulder-width apart.
- Hold both ends together at the chest with the elbows pointing down.
Do the rep
- Bend the hips and knees to lower between the feet with the heels down.
- Push through both feet to stand tall.
What counts as a rep
A rep counts when the hips lower to a controlled depth and return to standing without the heels lifting.
One rep counts when the hips lower to a controlled depth and return to standing without the heels lifting.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the hands close to the chest.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Lifting the heels
What you seeThe heels leave the floor at the bottom.
FixReduce the depth and keep pressure through the whole foot.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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