Performing The Perfect Goblet Squat
- Standing hip-width apart with the toes slightly turned out, pick up a dumbbell, kettlebell or medicine ball from the floor and hold it directly in front of the chest.
- Keep the chest tall and the core braced.
- The back should remain flat with the shoulders pulled down and back, the eyes looking forward and the feet firmly pressed into the ground.
- The kettlebell, dumbbell or medicine ball should remain close to the chest throughout the movement.
- Slowly sit back, pulling your butt to the ground while staying tall through the chest and maintaining a neutral spine.
- At the bottom of the movement, push the knees out with the elbows to help create space and open up the hips.
- Hold this position for a few seconds, keeping the abdominals and back muscles contracted, then squeeze the glutes and push through the heels to stand straight up.
- Note: Inhale through the nose during the lowering phase of the movement, then forcefully exhale through mouth through the extension or top part of the movement.
Perform 2-3 sets of this movement for 8-10 reps. Always perform each rep with strict form. If you begin to lose that tall chest position or your back begins to round, stop the set, rest, and repeat when you're less fatigued.