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The Goblet Squat Partner Challenge

The Goblet Squat Partner Challenge

by Leon Melnicenko



What is your favorite lower body exercise?


For me, it’s the Goblet Squat because it’s easy to perform and highly effective.

Let’s look at some of the benefits, and then we’ll tie it in with a cheeky drill that I call, Who Breaks First! I think you’ll like this one.


1: Lower body strength: Goblet squats primarily target the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. By consistently performing goblet squats, you can develop stronger and more defined leg muscles.

2: Core activation: Holding the weight close to your chest in a goblet squat position engages your core muscles to maintain stability and balance. This helps strengthen your abdominal muscles and improves overall core strength.

3: Improved posture: Goblet squats promote good posture by encouraging an upright position. This exercise helps strengthen your back muscles, including the erector spinae muscles, which play a crucial role in maintaining proper spinal alignment.

4: Enhanced mobility and flexibility: Goblet squats require a good range of motion in your hips, knees, and ankles. Regularly performing this exercise can help improve joint flexibility and mobility, making it easier to perform everyday movements and other exercises.

5: Functional movement patterns: Goblet squats mimic movements that we frequently perform in daily life, such as sitting down and standing up. By practising these functional movement patterns, you can improve your overall strength and efficiency in everyday activities.

6: Beginner-friendly: Goblet squats are a great exercise for beginners or individuals new to strength training. The exercise is relatively easy to learn, and the weight held close to the chest provides better stability compared to other squat variations.

7: Increased calorie burn: Goblet squats are a compound exercise that work multiple muscle groups simultaneously. This leads to a higher calorie burn compared to isolation exercises, making goblet squats a valuable addition to a weight loss or fat-burning workout routine.

Who Breaks First

  • Step 1: Give each player a weight appropriate to their fitness level.
  • Step 2: Ask players to find a partner and stand opposite them.
  • Step 3: The trainer counts up to 100 slowly, and players complete one goblet squat on the count of each number.
  • Step 4: The first partner to break (meaning they can no longer continue with perfect form) loses and exits the game. The winning partner carries on to see if they can finish the challenge.



1: If both partners make it to the end, they both win.

2: When a player exits the game, have them jog clockwise around a pre-marked out circle or square until the challenge is over.


Why It Works So Well

  1. Motivation and accountability: Partnering up adds a competitive element that motivates both individuals to push harder and give their best effort. The challenge creates a fun and engaging environment, helping participants stay motivated throughout the workout.
  2. Increased intensity: The presence of a partner can push you to work harder and maintain a higher intensity level. When you’re competing against someone, you’re more likely to push past your limits and reach new heights in terms of effort and performance.
  3. Support and camaraderie: Partner workouts foster a sense of teamwork and camaraderie. You and your partner can encourage and cheer each other on, creating a supportive environment that boosts morale and enjoyment during the drill.
  4. Improved focus and mental toughness: Partner challenges require mental resilience and concentration. The desire to outlast or outperform your partner can help you develop mental toughness, pushing through fatigue and discomfort to achieve your goals.


Remember to prioritize safety during any fitness challenge and ensure that participants are properly warmed up and using correct form. It’s also essential to respect each other’s limits and listen to your body to avoid injury.

So there you go.

You’ve just added a new drill to your trainer toolbox.


If you want a quick and easy way to plan fun and result-focused group workouts program, then head over to the Workout Design Club.




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