Shrikant Sawant

Each movement has its benefits so let's break down the differences..

Which one do you prefer?
Swipe to learn.. ⬅️

Goblet Squat:-
What Muscles do Goblet Squats Work? Similar to other squatting movements, goblet squats mainly work the quads and glutes. Because you are holding the weight at chest height, the core will stabilize the trunk during the movement, while the lats and upper back muscles work to keep the kettlebell or dumbbell in place.

The major difference between a traditional squat and a goblet is the addition of weights. In a goblet squat position, a dumbbell or kettlebell is held at the chest. The weight being in front of the body forces the athlete to engage their core during the squat.

Heel Elevated Squat:-
The largest and most obvious difference between the heel elevated squat and the conventional squat is in the elevation of the exerciser's heels - resulting in a more quadriceps femoris focused exercise that places significantly less emphasis on the posterior chain muscle groups, reducing training stimulus in the glutes ...

But elevating your heels during a squat has some major benefits, such as increasing squat depth, increasing the range of motion at the knees, and increased activation of muscle fibers in your quadriceps

Do the things that push you out of your comfort zones the only way to learn is to TRY.

There is no 'ONE SIZE FITS ALL' when it comes to squats. We can change the set up and ex*****on to suit particular goals.

You will never isolate a muscle group when squatting - that's the nature of a compound lift. But we can shift the bias certain muscle groups and reduce involvement of others.

For a greater quad bias the aim is to achieve high levels of knee flexion to load the quads in their mid-lengthened range.

That means allowing the knees to travel forwards (which is perfectly safe when done with control and tracking the direction of the toes) We are aiming to minimise the angle between the calf and hamstring whilst maintaining a relatively neutral spinal position. This can be difficult for some people so raising the heels on a wedge or a few plates reduces the ankle mobility requirements.

If more glute involvement is the goal we want a more hip dominant squat technique. This means pushing the hips back with a more forwards leaning torso to achieve maximal hip flexion le a small angle between the torso and quads. The amount of forwards knee travel is much less and full depth is reached when the hips can no longer move backwards.

Merry Christmas..🎄🎅🏼

If you are training for optimal hypertrophy (muscle growth), we want to choose exercises that put the muscles in your he best positions to perform joint actions.

So if you're trying to build your glutes, you'll want a squat pattern that takes them through a good range of motion, where they can perform hip extension. A good example is a reverse lunge, where you can load deep hip flexion and the glutes are in a good position to extend the hips as you stand.

Does this mean side lunges don't work the glutes at all? No of course not, the glutes will be worked in them for sure! But they're probably not the best option if you're trying to optimise if we're talking about glute building.

Side lunges will work a lot of the muscles of the lower body, including the quads, adductors (inner thighs) and glutes. I think they're particularly good for lower body mobility, which is having strength and control over positions.

Neither of these are "good" or "bad" movements, just more suitable for certain purposes..!!!

Sitting silently and posing is a performing art❗