Ball goblet squat

A compound exercise for the quads and glutes, with help from the abs. Equipment: medicine ball.

Orbit

Drag to rotate

WorksQuadsGlutesAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a ball against your chest, feet shoulder width.
Sit down between the heels
Stand tall, squeezing the ball

Muscles worked

Ball goblet squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Abs

Equipment

Medicine ball

Alternatives

Exercises that train the same main muscles. See all ball goblet squat alternatives.

Band front squatResistance bands
Box front squatBarbell, Squat rack and Plyo box or step
Cable goblet squatCable machine
Double kettlebell front squatKettlebells
Dumbbell front squatDumbbells
Goblet squatDumbbells

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the ball goblet squat in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser