This Off-Balance Squat Move Will Make Your Leg Day Workouts Stronger
SOMETIMES EVEN the most minor training tweaks can make a major difference in training gains.
By itself, the goblet squat is one of the most effective lower body exercises you can add to your leg day routine. This variation allows you to work with weight on an essential movement pattern without overly taxing your spine, while also allowing you to practice depth and proper form. But you can tweak the squat to add another element to your training. By making some subtle foot positioning adjustments to intentionally create an imbalance, can actually create an entirely new and challenging feel to your squats.
That brings us to the offset-stance imbalance goblet squat, a variation which creates a safer method to adding imbalance to our squat training. Similar in both name and execution to the offset goblet squat—in which one foot is placed on an elevated surface (like a weight plate)—the offset-stance goblet squat, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S., creates an squat imbalance by having you work with one heel elevated from the ground, causing that leg to be used in a kickstand-like position and forcing more of the load onto your opposite, more grounded leg.
“You'll also find that you're shifting your knee forward a bit more on the [elevated] leg,” Samuel says. “This is all okay, though. Your hips, abs, and lower back muscles can and must learn to handle this new position.”
How to Do the Offset-Stance Imbalance Goblet Squat
●You'll need either a dumbbell or kettlebell.
●Hold the weight in the goblet position with both hands. Stand with your feet about hip-width apart (or the distance you would normally perform your goblet squat). Then, elevate one of your heels off the ground, supporting yourself on your toes.
●As you would with a typical goblet squat, squeeze your glutes, abs, and shoulder blades to create tension and prevent the dumbbell from tipping your torso forward.
●From here, lower down at a slow and controlled tempo to a comfortable depth. Then drive back up to starting position, squeezing your glutes.
●Perform for 3 to 4 sets of 12 to 15 reps on each side
The offset-stance goblet squat can be used as either a warmup or finishing move. The goal isn’t to move max weight, but instead to build better squat pattern awareness, so focus on form, not pushing weights.
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