Goblet Squat

What it is

This compound movement involves holding a kettlebell close to your chest as you descend into a squat. It primarily strengthens your quadriceps, significantly engaging your glutes, hamstrings, and calves. This exercise also builds shoulder stability and serves as a foundational movement for lower body development.

Technique tips

• Keep the kettlebell pressed firmly against your chest.
• Maintain a tall chest and a neutral spine throughout the squat.
• Actively push your knees outward to achieve good depth.
• Pause briefly at the bottom, using elbows to open your hips.
• Drive through your heels to powerfully stand back up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.