Strength

Single Kettlebell Sumo Goblet Squat

Perform the Single Kettlebell Sumo Goblet Squat to target your lower body, specifically thighs and buttocks, while engaging your core. This exercise improves strength, balance, flexibility, and stability as you squat holding a kettlebell at your chest.
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Single Kettlebell Sumo Goblet Squat instructions
Step-by-step instructions
1
Stand with your feet slightly wider than shoulder-width apart, toes pointing outward.
2
Hold a kettlebell by the handles with both hands at chest height. This is your starting position.
3
Squat down, pushing your hips back and bending your knees until your thighs are parallel to the floor.
4
Maintain an upright posture, keeping your chest out and your head looking forward.
5
Slowly return to the starting position, pressing through your heels to stand straight. Repeat this motion for the desired number of reps.
Stand with your feet slightly wider than shoulder-width apart, toes pointing outward.
Hold a kettlebell by the handles with both hands at chest height. This is your starting position.
Squat down, pushing your hips back and bending your knees until your thighs are parallel to the floor.
Maintain an upright posture, keeping your chest out and your head looking forward.
Slowly return to the starting position, pressing through your heels to stand straight. Repeat this motion for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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