Goblet Squat
- Works
- Quads, plus calves, glutes, hamstrings and shoulders
- Equipment
- Kettlebell
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Cues
- Weight at the chest, elbows in.
- Knees out, sit between the heels.
- Elbows inside the knees at the bottom.
- Stand tall.
Common mistakes
- Heels lift.
- Weight drifts away from the chest.
Where to start
Sets3
Reps10-15
Rest1.5 min
Tempo3-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.