Workout Wednesday: Why Goblet Squats are Perfect for Riders of All Fitness Levels April 07 2015

Goblet squats are a great exercise for horse riders of all experience levels

Why bother?

Because squatting correctly, even if you’ve done a lot of weight training, is really, really hard. And that isn’t intended in a “you’re doing it wrong” kind of way, but more in a “there are so many ways this exercise could be bad for my knees/back/soul” kind of way.

What’s more, goblet squats are a great exercise for equestrians of all fitness levels. Like all squats, they’re great for strengthening the big muscles in your lower body (like your quadriceps and glutes), and for improving the flexibility in your thighs and ankles. Goblet squats (because of where you hold the weight) are also uniquely suited to strengthening your triceps, shoulders and core, while improving your riding posture.

How should I do it?

  1. Hold a kettlebell or dumbbell at chest level. If you’re using a dumbbell, hold the top head between your palms, as shown above. Stand with your feet slightly wider than shoulder-width apart.
  2. Sit back into a squat, bending from the knees and keeping your chest up throughout.
  3. Keep your knees wide as you go down as low as you can.
  4. Keep your whole foot on the floor. Widen your stance if your heels start coming up.
  5. Return to your starting position, and repeat for 3-4 sets of 15-20 reps.

When should I do it?

After a stretch and warm up, goblet squats are a great way to start any lower body workout. As they allow for such a full range of movement, they’re often a great way to warm up for back squats.