One of our favorite leg exercises is the goblet squat. It’s a great exercise to improve hip and ankle mobility and strengthen the quads, hamstrings, and glutes. You can perform this exercise with or without weight. We recommend performing the goblet squat without weight to perfect your form when first starting. Once you have mastered the proper mechanics, you can then add weight.

What’s more, you don’t need to go heavy with the weight. We prefer a kettlebell for this exercise, but a regular dumbbell will do. Just make sure that you hold it vertically if you are using a dumbbell. As you get stronger, you can move up in weight incrementally, which will help strengthen those hamstrings. We recommend using a challenging weight that still allows you to maintain proper form for beginners. As you progress, you can increase the weight.

The goblet squat is an excellent exercise on leg days because it targets multiple muscles at once. However, you can do these on other days of the week as part of a circuit or HIIT workout.

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Here is a quick workout routine that incorporates the goblet squat:

-Warm-up with some light cardio for 5-10 minutes (jump rope, jumping jacks, treadmill)

-Perform 3-5 sets of 10-12 repetitions, depending on your fitness level

-Finish up with a few more minutes of cardio

When performing this routine, be sure to keep the following in mind:

-keep your back straight and core engaged.

-squat down until your thighs are parallel to the ground.

-drive up through your heels to return to the starting position

-do not let your knees go past your toes

The goblet squat is an excellent exercise for anyone, regardless of experience or fitness level. Give it a try to add variety to your workouts, particularly on leg days.