The goblet squat holds a weight in front of the chest. It can use a kettlebell, dumbbell, sandbag or medicine ball; a kettlebell provides a convenient grip on the sides of its handle.

Muscle group: Quadriceps

Steps

Hold the kettlebell close to your chest. Squat under control, moving your hips backward while keeping your eyes forward and torso upright. Lower only as far as you can maintain position. Pause for one second, stand and repeat.

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