Kettlebell Squats (Goblet)
Reps15 times
Calories burned138 kcal
LevelBeginner
Changing duration and load is available in our application
Stand up straight, grasp the handle of the kettlebell with both hands, and place it in front of your chest. This will be your starting position. Do a squat. Lower yourself until the back of your thigh touches your calves. Keep your back straight. Head up, chest forward. Hold down for a few seconds, knees turned to the sides, as shown in the figure. Rise up by straightening your knees. Perform 10-20 repetitions.
How to perform the exercise
15 times
138 kcal
Control your movement and do not rush.
01
Start position
Stand upright, hold the kettlebell by the handle with both hands and place it at your chest.
02
Squat
Lower until your hamstrings touch your calves; back straight, head up and chest forward.
03
Hold
Hold the bottom for a few seconds with the knees turned out.
04
Lift
Stand up by straightening the knees and pushing off the floor.
05
Repeat
Perform 10–20 reps.
Variants
Beginner
Use a light kettlebell and moderate depth.
Middle
Perform a deep squat with a bottom pause.
Professional
Increase the weight and the bottom hold.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Develops the legs and glutes.
Balance
Teaches a vertical torso.
Simply
Available with a single kettlebell.
Contraindications
Acute pain in the knees or lower back.
Recent knee injuries.
Medical prohibition of squats.
Recommendations
Chest
Keep the chest forward and head up.
Knees
Turn the knees out.
Depth
Lower until the thighs touch the calves.
