Squat - Goblet
Recommendations: 1-3 Sets, 10-20 Reps, 80 Wght
Quads Glutes Hamstrings Calves Lower Back Strength Kettlebell Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Stand upright. Hold a kettlebell by the horns to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. This is your starting position. Slowly bend through your knees until your hamstrings are on your calves. The kettlebell goes between your legs. Use your elbows to push your knees outwards. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Hold a kettlebell to your upper chest.
Stand upright. Hold a kettlebell by the horns to your chest. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet shoulder width apart and your toes facing forward. This is your starting position.
Step 2
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hamstrings are on your calves. The kettlebell goes between your legs. Use your elbows to push your knees outwards. Inhale during this part of the exercise movement.
Step 3
Stand by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement.