Goblet squats (with kettlebell)

What you should feel?? When performed correctly, you will feel the muscles in your legs working. You will of course also feel the arms fatiguing from holding the weight. As always you should not feel any joint pain.

Instructions:

With feet shoulder width apart and slightly turned out, pick up your weight
you can use anything for a weight as long as it can be held safely and evenly
Hold it comfortably at chest height and maintain a slight concave curve in your lower back
Start to squat to a comfortable level whilst holding the weight stable
Avoid your knees from falling inwards
and repeat until you have finished the set

Main muscles targeted:

Quads
Glutes
Core for stability

Main benefits:

A goblet squat is a good variation of a regular squat for a few reasons. It can be more functional than back squats as most of the loads we lift are held out front. This also changes the distribution of force slightly to challenge different areas of the legs as opposed to a regular squat. It will also train the arms in an isometric and endurance approach.