The goblet squat is a well known squat movement pattern that is often used by beginners trying to learn the squat and gain strength and muscle mass in the lower body. I have discussed goblet squat progressions at length in a previous article if you are curious about how to progress towards the goblet squat.
What Muscles Do Goblet Squat Utilise
The goblet squat is a full body movement in the sense that it requires the lower body to squat the weight and the upper body to support and hold the weight. For the sake of this article I will be focusing on which muscle the goblet squats aims to strengthen or grow, which are the muscles of the lower body. Even though the upper body is active this is not what we are trying to adapt when performing goblet squats.
The body is made up over 300 muscles and we often group muscles together into groups for the sake of simplicity. In the case of the goblet squat, there are three major muscle groups which are used to lift the weight, these are, the glute musculature, the quadriceps and finally the hamstrings play a key supporting role. Out of these three, the hamstrings play the least important role and I would not count squatting work as hamstring working sets.
Muscle Growth of the Lower Body
The goblet squats will count towards your weekly working sets in the muscle groups of the quadriceps and the glutes. Remember a working set requires it to be a challenging set of repetitions. If you are an advanced trainee, goblet squats will rarely be part of your strength and conditioning programme, however if you are a beginner they can be the perfect exercise for gaining muscle in the lower body while learning to squat. If you are looking to create hypertrophy (muscle growth) adaptations try and perform between 8-15 sets on the muscle group your trying to grow.
The Goblet Squat for Skill Acquisition
When we are using the goblet squat in resistance training it is often used to learn the squat movement pattern rather than grow or strengthen a specific muscle group. If you are starting resistance training and do not know how to squat correctly, the goblet squat can be the perfect place to start. This will allow you to challenge the muscles that perform the squat through more challenging exercises like the back squat and front squat once you have acquired excellent technique.
Glute Musculature
1. Gluteus Maximus
Location : The gluteus maximus is the largest and most superficial of the three gluteal muscles, lying closest to the skin and giving the buttocks its shape.Structure : It originates from the dorsal ilium (the back of the pelvis), the sacrum (the lower spine), and the coccyx (tailbone) and inserts into the iliotibial tract and the femur (thigh bone).Function : The gluteus maximus is primarily responsible for hip extension (moving the thigh backward), lateral rotation of the hip (rotating the leg outward), and abduction (moving the leg away from the body). It is especially active during powerful movements such as climbing stairs, sprinting, jumping, and standing up from a seated position.2. Gluteus Medius
Location : The gluteus medius lies beneath the gluteus maximus, on the outer side of the hip. It is somewhat fan-shaped.Structure : This muscle originates from the outer surface of the ilium (the top portion of the pelvis) and inserts into the greater trochanter of the femur, a prominent bone on the upper thigh.Function : The gluteus medius is crucial for hip abduction (lifting the leg to the side), and it also stabilizes the pelvis when the opposite leg is lifted, as in walking or running. It contributes to medial (inward) rotation of the hip and helps balance the body, preventing the pelvis from tipping to one side when standing on one leg.3. Gluteus Minimus
Location : The gluteus minimus is the smallest and deepest of the gluteal muscles, lying beneath the gluteus medius.Structure : Like the gluteus medius, it originates from the ilium and inserts into the greater trochanter of the femur.Function : The gluteus minimus assists with hip abduction, medial rotation of the thigh, and stabilization of the hip. Its functions are similar to the gluteus medius, though it is weaker and primarily aids in pelvic stabilization.Other Key Functions of the Glutes
Posture : The glutes help maintain upright posture by keeping the pelvis aligned and stable.Stabilization : They stabilize the pelvis and lower back, which is crucial during walking, running, and other dynamic movements.Athletic Performance : Strong glutes contribute to speed, power, and agility, as they help propel the body forward during sprints, leaps, and other explosive movements.Injury Prevention : The glutes play a role in preventing knee, hip, and lower back injuries by providing proper support and alignment.Quadriceps Muscle Group
The quadriceps consists of four muscles, each with unique attachments and functions, but all converge into a common tendon that attaches to the patella (kneecap). This tendon then continues as the patellar ligament, connecting the patella to the tibia (shin bone).
Muscles of the Quadriceps
a. Rectus Femoris
Location : This muscle runs straight down the center of the thigh, positioned superficially (close to the surface).Structure : It originates from the anterior inferior iliac spine (a part of the pelvis) and crosses both the hip and knee joints, which makes it unique among the quad muscles.Function : The rectus femoris assists in two main actions: hip flexion (lifting the thigh forward) and knee extension (straightening the knee). Because it crosses both the hip and knee joints, it plays a role in movements like kicking and lifting the leg.b. Vastus Lateralis
Location : The vastus lateralis is positioned on the outer side of the thigh.Structure : It originates from the greater trochanter and the lateral lip of the linea aspera on the femur (the thigh bone), running down to insert into the quadriceps tendon.Function : This is the largest of the quadriceps muscles, and it is primarily responsible for knee extension. It is also essential for providing lateral stability to the knee.Location : The vastus medialis sits on the inner side of the thigh, close to the knee, and has a teardrop shape, which is often visible when well-developed.Structure : It originates from the medial (inner) lip of the linea aspera on the femur and inserts into the quadriceps tendon, where it wraps around the knee.Function : Like the vastus lateralis, it is involved in knee extension. The vastus medialis is crucial for stabilizing the patella and preventing it from dislocating laterally, especially during activities that involve squatting or jumping. Its lower portion, called the vastus medialis obliquus (VMO), is especially significant for this stabilizing function.d. Vastus Intermedius
Location : The vastus intermedius is located between the vastus lateralis and vastus medialis, directly beneath the rectus femoris, making it difficult to see.Structure : This muscle originates from the anterior and lateral surfaces of the femur and inserts into the quadriceps tendon.Function : Its primary role is knee extension, working in tandem with the other three muscles. It is particularly important for producing power and stability in leg movements.Overall Function of the Quadriceps
Knee Extension : The quadriceps are the primary extensors of the knee. They allow the leg to straighten from a bent position, which is essential for activities like walking, running, jumping, and standing up.Hip Flexion (Rectus Femoris) : The rectus femoris assists in hip flexion, allowing the leg to lift forward.Stabilizing the Patella : The quadriceps, especially the vastus medialis, help stabilize the kneecap, preventing it from displacing laterally, which is key to knee health and injury prevention.Hamstring Muscle Group
The hamstring muscles consist of three primary muscles that run from the pelvis down to the back of the knee:
Biceps FemorisSemitendinosusSemimembranosusThese muscles span two major joints—the hip and the knee—allowing them to contribute to complex leg and hip movements.
2. Muscles of the Hamstring Group
a. Biceps Femoris
Location : The biceps femoris is the largest of the hamstring muscles and has two parts, or "heads"—the long head and the short head.Structure :Insertion : Both heads of the biceps femoris join together to insert on the head of the fibula (the smaller bone on the outer side of the lower leg).Function : The biceps femoris is responsible for knee flexion (bending the knee), hip extension (moving the thigh backward), and lateral rotation of the knee when the knee is flexed. The long head also helps with hip extension because it crosses the hip joint.b. Semitendinosus
Location : Positioned on the inner side of the thigh, closer to the middle line of the body.Structure : The semitendinosus originates from the ischial tuberosity, like the long head of the biceps femoris, and it inserts on the medial (inner) surface of the tibia (shin bone).Function : This muscle is involved in knee flexion, hip extension, and medial (inward) rotation of the knee. It is crucial for stabilizing the knee during walking, running, and other dynamic movements. The semitendinosus has a long tendon, which is where its name derives from.c. Semimembranosus
Location : Positioned deep to the semitendinosus on the inner side of the thigh, it lies closer to the femur.Structure : The semimembranosus also originates from the ischial tuberosity and inserts on the medial tibial condyle (a part of the tibia), slightly lower and more spread out than the semitendinosus.Function : Like the semitendinosus, it assists in knee flexion, hip extension, and medial rotation of the knee. It also helps stabilize the knee and pelvis, making it important for posture and balance.3. Overall Functions of the Hamstrings
The hamstrings are involved in a range of essential movements:
Knee Flexion : The primary action of the hamstrings is to bend the knee, a movement that is important in activities like running, cycling, and kicking.Hip Extension : The hamstrings, especially the long head of the biceps femoris, semitendinosus, and semimembranosus, play a key role in extending the hip, allowing the leg to move backward. This function is vital for walking, running, and jumping.Stabilization of the Pelvis : By controlling the position of the pelvis, the hamstrings help maintain posture and alignment, preventing excessive forward tilt (anterior pelvic tilt).Rotation of the Knee : The hamstrings also contribute to the rotation of the knee—medially (inward) by the semitendinosus and semimembranosus and laterally (outward) by the biceps femoris.If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.
Sean Klein
