Kettlebell

goblet squat

The goblet squat is a great lower-body exercise for improving your squatting technique. The movement challenges your core, strengthens your legs, and improves spinal mobility.

Exercise profile

Equipment

Kettlebell

Primary muscle groups

quads, hamstrings

Secondary muscle groups

Glutes, shoulders, core

1 Stand with your feet shoulder-width apart and turn out your toes slightly. Grasp a kettlebell with both hands and hold it close to your chest.

2 Inhale, push your hips back, and bend your knees until your thighs are parallel to the floor.

3 Exhale and push through your heels to stand up. That is one rep. Repeat for the number of reps given in your workout.

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harder variation

With thruster

As you stand up in step 3, press the kettlebell overhead. Then lower it back to your chest as you start the next rep.