Name: Goblet Squat
How to: Start by firmly grasping a dumbbell against the chest, supporting it with your palms. Back should be flat and core should be engaged. Feet should be slightly wider than the hips, with weight primarily placed on the heels of the feet. When going through the squatting motion the upper body positioning should not change. Lower the hips down towards the floor, in a slow and controlled movement, until the knees are bent at 90 degrees or the upper legs are parallel with the floor (as seen in the photo). Pushing through the heels of the feet, stand back up to the starting position.
What it strengthens: Primary muscles are quadriceps, glutes and hamstrings. Secondary muscles are core, lower back and arms (by support of the dumbbell).
Equipment needed: Dumbbell, medicine ball or kettle bell.
Modifications: Easier modifications include body weight squats or box squats. More challenging modifications include barbell back squats, jump squats, and increasing the weight of the dumbbell.
Applications: Squatting increases lower body strength which can increase sprinting speed, jumping height, make climbing stairs easier, increase efficiency with sitting and standing, as well as improve posture.
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