The cannonball goblet squat, as referred to by fitness influencer Julian Smith (aka the Quad Guy), is a unique leg exercise that requires your feet to be extremely close together — almost touching. This significantly alters the squat movement and places more emphasis on your quads. For those who aren’t ready to attempt pistol squats or just want a more challenging version of the traditional exercise, cannonball goblet squats are an excellent alternative.
Cannonball squats are similar to regular squats, as they target the same muscle groups — quadriceps, hips, glutes, and hamstrings. They also challenge balance and increase your overall lower body strength and flexibility. The main difference is that cannonball squats place more emphasis on the quadriceps by requiring deep knee flexion. This can be especially challenging for some people because it can cause your knees to buckle or lock.
Although they may not be as effective as other leg exercises when it comes to bulking up your legs, cannonball squats are still beneficial for many athletes. This is because they help strengthen and build the muscles that are responsible for everyday movements such as walking, climbing stairs, and playing sports.
Adding cannonball squats to your workout regimen will enhance the balance and stability of your entire lower body, which helps reduce the risk of injuries when performing other exercises or engaging in other activities like running or playing sports. They can also be used as a warm-up for other lower-body exercises, such as lunges or deadlifts.