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man standing with kettlebell in hands man standing with kettlebell in hands

Goblet Squat

Body Part: Quadriceps, Groin, Glutes

Equipment: Kettlebell

Difficulty: Beginner


Step 1: Stand in athletic posture with feet hip to shoulder width apart and toes forward. Draw in and brace the abs. Pull the shoulder blades back and down and lock the elbows into the side of the body.

Step 2: Drive the hips back and squat down to a maximum depth that posture and alignment can be maintained (typically between 90˚ at the knee and thigh parallel to the floor). Keep the weight balanced from heel to ball of foot.

Step 3: Reverse the pattern and return to the starting position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Avoid slouching the back or shoulders, letting the elbows flare out, knees caving in or toes turning out.