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Try the Goblet Squat


Fitness on 25th

The goblet squat is an excellent mobility/strength developer requiring lower limb flexibility. Here are a few basic reminders to concentrate on when practicing this exercise.

Set up:

  • Grip the side of the kettle bell in both hands. Dumbbells can be used for this as well.
  • Elbows should be pointing down and out.
  • Eyes are focused out on a flat plane (not looking down).
  • Fee shoulder width apart with toes in an open stance.
  • Concentrate on keeping a flat back.


  • Your knees should track over the top of your feet as you sit into the squat.
  • Sit into the squat with the goal being a deep movement past 90 degrees for your legs.
  • By having your knees push out, you will create space for your elbows to move inside of your legs. A good finish position would be your elbows pressing outside the inside of your knees.
  • Remember, your feet stay flat through the entire movement.
  • Concentrate on your chest being up with a flat spine.

Every Wednesday, YWCA Fitness on 25th posts tips on ways to add strength developing exercises to your workouts. If you have an exercise you would like us to write a blog about, email YWCA Fitness on 25th at

If you would like some assistance with this exercise, ask one of our fitness consultants to check your form. Or, book a personal training session with one of our trainers for a more complete look at this movement.