Goblet Squat

Legs · Kettlebell

How to do it

Hold a dumbbell or kettlebell against your chest with your elbows inside your knees. Squat vertically and deep, using your elbows to push the knees out at the bottom. It is the best squat for learning the pattern: the front load forces you to keep your chest tall. You feel quads, glutes and the whole trunk bracing.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Core

See all 907 exercises