Legs
Goblet Squat
Goblet squat
Video
Execution (step by step)
1
Hold a dumbbell vertically in front of your chest with both hands.
2
Feet shoulder-width apart, toes slightly outward.
3
Drop deep -- your elbows come between your knees.
4
Back stays straight, chest up.
5
Push up through your heels.
Muscles
Primary
quadricepsglutes
Supporting
coreupper back
Programming
| Strength | 3-4 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 12-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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