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Goblet Spanish Squat

Intermediate

A resistance band-assisted squat holding a dumbbell at the chest, targeting quads for strength and hypertrophy while promoting upright posture and reducing knee strain; ideal for rehab and squat mechanics improvement.

About Exercise

Equipment

Bands, Dumbbells, Kettlebell

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads

Secondary Muscles

Abs, Hamstrings, Obliques, Lower Back, Adductors

Popularity Score

Goals

Strength

Hypertrophy

Rehab

Training Style

Functional Training

Weightlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

10/10

Vastus Medialis, Vastus Lateralis, Rectus Femoris

Glutes

7/10

Glute Max, Glute Medius

Abs

5/10

Rectus Abdominis

Hamstrings

4/10

Obliques

4/10

Lower Back

3/10

Erector Spinae

Adductors

3/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Anchor a resistance band at knee height behind you and step into it so it sits behind your knees. Hold a dumbbell or kettlebell vertically at chest height with both hands, elbows tucked, feet hip-width apart.

Lean slightly back into the band to engage quads with shins vertical.
Push hips back and bend knees to lower into a squat, keeping torso upright and core braced.
Descend until thighs are parallel to the floor or elbows touch inside thighs.
Drive through midfoot and heels to extend knees and hips back to start.
Press knees back into the band throughout the ascent for quad activation.

Coaching Tips

Form Cues

Keep shins vertical
Torso upright
Knees track over toes
Elbows inside thighs
Push knees into band

Breathing

Inhale as you lower, brace core and exhale as you drive up.

Tempo

3-1-1

Range of Motion

Start from full standing with shins vertical; descend to thighs parallel or until elbows reach inside knees; ascend to full hip and knee extension without locking knees.