Goblet squat

The goblet squat is a versatile lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core muscles. By holding a weight, such as a dumbbell or kettlebell, close to your chest, you further engage the upper body and improve overall stability, making it a great functional movement for improving leg strength.

To perform a goblet squat, stand with your feet shoulder-width apart while holding the weight with both hands at chest level. Keep your elbows pointed downward and engage your core. Lower your body by bending at the hips and knees, sitting back as if you’re lowering onto a bench. Aim to keep your chest up and back straight throughout the movement. Push through your heels to return to the starting position, ensuring your knees stay aligned with your toes.

Incorporating goblet squats into your workout routine offers numerous benefits, including improved lower body strength, better mobility, and enhanced core stability. This exercise is suitable for all fitness levels and can be modified easily by changing the weight or performing it without any added resistance. Variations include tempo goblet squats, where you slow down the movement, or pulse squats, where you add small up-and-down motions at the bottom of the squat.

Tips:

• Keep your chest up and back straight.

• Ensure knees track over your toes.

• Sit back as if onto a bench.

• Engage your core throughout the movement.

• Push through your heels to rise back up.