The concept is simple, but the execution is anything but simple. To try it yourself, grab a heavy dumbbell or kettlebell and hold it in a cup position – about chin height. To start, perform 5 goblet squats before holding the bottom position for 5 seconds. If you have a partner, and it’s much more “fun” if you do, he/she can perform their squats while you take a break. After holding the squat, perform four squats and hold for four squats, and so on, until you reach a single and final squat.
“Have you tried the infamous goblet squat challenge where I totally messed up the count,” Benitez asked his 1.3 million Instagram followers as a video showed him struggling to keep up with the numbers with his beautiful partner.
Why the Goblet Squat Challenge is great for building legs
Aside from the bragging rights that come with being able to count down from five, this challenge can build serious muscle mass and improve mobility at the same time. Squats with a greater emphasis on the front of the body engage the quadriceps to a greater extent than traditional back squats. As you rise from the squat, make sure to push your heels into the ground and try to find some explosive power for the lift.
However, the hold position will strain your thighs, glutes, and lower back as you gain grip on stability and even build flexibility in the hips, ankles, and knees. Make sure you use a weight that is challenging, but you can make further changes such as adding the total number of squats to the load.
“Wait a minute… he did 3 on 4 and 2 on 3,” noted an amused IG follower. Another pointed out that Benitez should resist the temptation to rest the weight on his knees while in the lowered position. Of course, a challenge like this requires long-term mastery, even by fitness professionals, but trying is a reward in itself. “Great bunch,” concluded another fan.
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