Goblet Squat
This is one of the foundational exercises I recommend for almost every golfer. While the Goblet Squat looks simple, it develops nearly every quality golfers need: lower body strength, hip mobility, core stability, posture, and the ability to create force from the ground. It's one of the first exercises I'd teach a new golfer because it reinforces proper movement patterns that transfer directly to the golf swing.
Recommended Programming
- Warm-Up/Mobility: 2 sets of 8–10 reps with a light dumbbell.
- Strength: 3–4 sets of 6–8 reps.
- Hypertrophy: 3–4 sets of 8–12 reps.
- Power Development: 3 sets of 5–6 reps using a moderate load performed with explosive intent while maintaining control.
Goblet Squat Instructions
- Stand with your feet slightly wider than shoulder-width apart and your toes turned slightly outward.
- Hold a dumbbell vertically against your chest with both hands.
- Brace your core and keep your chest tall.
- Begin the movement by pushing your hips back and bending your knees.
- Lower until your thighs are at least parallel to the floor or as far as your mobility allows while maintaining good posture.
- Keep your knees tracking over your toes throughout the movement.
- Drive through your heels and midfoot to stand back up.
- Finish tall by squeezing your glutes before beginning the next repetition.
Front View
Side View
Primary Muscles Used
Tips
- Keep the dumbbell close to your chest.
- Brace your core before every repetition.
- Push your hips back first.
- Drive your knees out over your toes.
- Keep your heels firmly on the floor.
- Descend under control.
- Drive explosively through the floor as you stand.
- Finish every repetition tall.
- Breathe in on the way down and exhale as you stand.
- Focus on movement quality before increasing the weight.
- Pause briefly at the bottom to improve mobility and stability.
- Think about generating force from the ground up.
Common Mistakes
- Allowing the Knees to Collapse Inward: Keep your knees tracking over your toes throughout the squat.
- Rounding the Lower Back: Maintain a neutral spine by bracing your core and keeping your chest upright.
- Lifting the Heels Off the Floor: Keep your feet planted to maximize stability and force production.
- Holding the Dumbbell Away from Your Chest: Keep the weight close to your body to maintain good posture.
- Leaning Too Far Forward: Push your hips back while keeping your chest proud.
- Not Squatting Deep Enough: Descend as far as your mobility allows while maintaining proper technique.
- Using Momentum to Stand Up: Drive through your legs in a controlled manner instead of bouncing out of the bottom.
- Relaxing the Core: Maintain abdominal tension throughout every repetition.
- Looking Down at the Floor: Keep your eyes forward and your neck in a neutral position.
- Using Too Much Weight: Select a weight that allows full depth and excellent technique on every repetition.
Tim's list of benefits for the Goblet Squat
- Builds leg strength for increased clubhead speed.
- Improves hip mobility for a more efficient golf swing.
- Enhances core stability throughout the swing.
- Develops the ability to generate force from the ground.
- Reinforces proper squat and hip hinge mechanics.
- Improves balance and lower body control.
- Strengthens the glutes, one of the primary power-producing muscles in golf.
- Helps reduce stress on the knees and lower back by improving movement quality.
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