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Goblet Squat with Mini Loop Band
Goblet squat variation holding a kettlebell at chest with a mini loop band around thighs to target quads and glutes, enhancing knee stability and upright posture for lower body strength and hypertrophy.
About Exercise
Equipment
Kettlebell, Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Place mini loop band above knees. Hold kettlebell vertically at chest with both hands, elbows down, core braced.
- Push hips back and bend knees to lower into squat.
- Press knees outward against band, keeping them aligned with toes.
- Descend until thighs are parallel to floor or below, chest up.
- Pause briefly at bottom with weight centered.
- Drive through heels to stand, squeezing glutes at top.
- Keep knees pushing out throughout ascent.
- Return to start without locking knees.
Coaching Tips
Form Cues
- Chest up
- Knees out
- Drive through heels
- Core tight
- Elbows inside knees
Breathing
Inhale during descent, brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or elbows touch inside of knees; rise to full hip and knee extension without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or lower back pain
- Start light to master form
- Warm up joints
- Maintain neutral spine
- Stop if pain beyond normal muscle fatigue
Spotting
Spotting not required; use mirror for form check or safeties under weight if needed.
Common Mistakes
- Knees caving inward
- Rounding back
- Weight drifting forward
- Partial depth
- Heels lifting
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip mobility for squat
Build Up First
- Basic squat form
- Core bracing competency
Also known as
Banded Goblet Squat, Mini Band Goblet Squat, Resistance Band Goblet Squat
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