As far as the question of how to build healthy legs and improve the posture is concerned, squats are the principal exercise. However, what if you take a simple squat exercise without weights, then add the weights and repeat it a hundred times for a full week?
It was exactly this that I was intending to follow.
A battery of goblet squats and a playlist consisting of my preferred songs to give me inspiration, was the only thing I needed. Hence I went for 100 goblet squats a day non-stop for seven days. I was looking forward to discovering the effects it might have on my legs, my abs, and also, well, my determination.
Thus, the verdict is in. Here’s how I felt, what surprised me, and the reasons why in the future I’ll be repeating this, albeit not daily.
First Off, What Exactly Is a Goblet Squat?
A goblet squat means that you are doing squats while you hold a dumbbell or a kettlebell near your chest like you are holding a goblet. The position of the weight forces you subconsciously to keep your abs and chest engaged, and that is much easier on your posture and also safer than other types of squats that are in use.
It mainly targets the following parts of your body:
- Thigh, butt, and hamstring muscles
- The abdominal and lower back
- Even the deltoids and the arms as a result of the front-loaded movement
Thus, this is a method that can be used even if you can lay your hands on just one weight.
Day 1: Feeling Strong… and a Little Too Confident
The initial step was to divide the 100 reps into 4 sets of 25 and to take a minutes-long break in-between. The exercise was actually challenging, but I found it quite comfortable. I was all about paying attention to form: hips pushed back, knees turned out, chest lifted.
At the 60th rep, sweat broke loose. For the next 30 reps, I was shaky. I finished it and I was regretting the decision I had taken to do it.
Day 2–3: Quadriceps Soreness, and a Startling Core Workout
It was at this point that the story took an unexpected turn.
Very simply, my quads were in pain – that was no surprise to me. However, I was really taken aback that my abs felt so tired. Keeping the weight close to your chest really obliges your core to keep working. I found that besides that my core was getting some excellent preparation without using a single crunch.
On Day 3, I went for a wider stance and chose the lowest count of reps down at only a four-count and the reps up at a one-count. Those adjustments made my sets harder and I had more control at the same time.
Day 4: One Change in Foot Placement Did Wonders
Through some research, I discovered that by raising my heels slightly (I used a pair of weight plates for that), I could squat deeper without the danger of the hip area. I decided to test it and voila: I was suddenly going deeper into the squat with a better form and more of a gluteus muscle burn in a very nice way.
Whether you are sitting at a desk all day or have stiff ankles like mine, this tip will be highly beneficial to you.
Day 5–6: The Introduction of Time Under Tension Made it More Difficult
Just to avoid anything getting stale and to kick things up a notch, I included the time under tension method where you simply do the exercise at a slower pace and pause at the bottom of every squat. The mere fact of staying in the low position for a couple of seconds was enough to cause a sensation of heat in my legs.
I switched to a combo of lighter weights for workouts of stamina and heavy dumbbells for sets with less reps, and I was able to go on with the same level of intensity and without losing my good form.
Day 7: Mental Fatigue is a Fact
No wonder, by the end of the week, not only my muscles were sore, but also I felt mentally exhausted from doing the same exercise. The excitement had vanished. It’s true that my legs were now stronger, however, I was also lacking some variety.
After all, I managed to do my final 100 reps, during the warm-up training for the run. In a strange way, I was more in tune with my glutes during the endurance. Normally I can’t feel them working well.
What I Found Out After 700 Goblet Squats
- My posture became better. I was more vigilant about my foot placement, core involvement, and how deep I went down to my hips.
- I had more power and my muscles were hugging my bones. Greatly in my quadriceps and glutes.
- My abs got stronger also. It was not a result of crunches, but from the simple action of carrying that heavy weight.
- I became more hard-working. Committing to daily 100 reps helped me learn the power of discipline and focus.
However, the most important thing here is…
You Don’t Need 700 Reps to Get the Benefits
Is the exact challenge something you would recommend? Probably yes, but for those who are already well acquainted with squats and lifting.
What I suggest is you add 30–50 goblet squats to your strength training routine two to three times a week. Experiment with the speed, load, and stance. The opportunity feels good you could also use it at the end or beginning of your training session. Its effectiveness is well-established — you don’t have to make an extreme effort every day to be successful.
The Effect
The seven days period of making 100 reps of goblet squats daily made me realize that a simple move in a consistent manner can give excellent outcomes to the body. You don’t need a gym, fancy gear, or even a full hour. Sometimes, one exercise with a heavy dumbbell is just right.
Perhaps you should consider one or two days off.
