Hopefully by now, most of you understand the great importance of training the lower body. Hopefully you also understand that squats are one of the best exercises you can possibly do. Having said that, squats can often be a difficult exercise to learn for some people, especially if you are performing the front squat version (where the barbell is placed across the clavicle bone in front of the body). If you have difficulty learning or executing this movement, the KB Goblet Squat can be a great alternative or stepping stone to performing the traditional squat. The KB Goblet Squat makes it easy to learn proper form and technique for this movement. The quadriceps are the main muscle targeted, but the hamstrings and glutes are also called into action, making this a highly effective lower body exercise. To perform this exercise:

Grab a kettlebell and lift to upper body, keeping close to the chest.

Squat down as low as you can whilst pushing your butt out and looking ahead at all times. Emphasis should be placed on your heels.

Pause for a second.

Rise back to the starting position and repeat.

Ensure that you keep the elbows between the knees at the bottom of the squat.

The goblet squat is essentially a front squat exercise, but it promotes a wide stance squat-between-the-heels movement. It’s an easier exercise to perform than the traditional back squat for newbies and a good choice for long-legged folk.

Whilst good for beginners the goblet squat is still a great exercise in its own right and worth integrating into your routine. It’s a simple and safe squatting movement, challenges a load of muscle in one movement and really gets the heart pumping.

You can perform the goblet squat with dumbbells, sandbags, medicine balls and most other weighted objects too, but the kettlebell is perfectly suited for the goblet squat because you can cup it between your hands easily and keep it contained against the chest.