Single-Arm Goblet Squat
The traditional goblet squat is excellent for training proper squat form and increasing hip mobility, but once you’ve mastered the exercise, consider taking the two-arm kettlebell hold and changing it out for a single-arm hold. “The asymmetrical load adds a much greater core challenge and engages your stabilizing muscles to work overtime,” Konforti says. “Anyone who’s experienced injuries or muscular imbalances is a prime candidate for this move.” Of course, don’t expect to use the same load with one arm as you would with two. Go ahead and decrease the resistance when trying the exercise for the first time.
- Stand tall with feet roughly shoulder-width apart, core engaged, and knees slightly bent.
- Hold a kettlebell in your right hand in the racked position, so your right hand is at your shoulder, and the kettlebell is positioned to the outside of your right hand.
- Press hips backward and bend knees, lowering glutes toward the ground while keeping the chest lifted. Keeping knees aligned with the toes, try to lower your glutes below parallel with the floor. Press through the heels and press the hips forward as you powerfully return to standing. Complete 12 reps on each side.
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