Kettlebell Goblet Split Squat

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The kettlebell Goblet split squat is a lower body exercise that primarily targets the quads and glutes.

By holding a kettlebell in front of the chest, the weight adds resistance, intensifying the workout.

This exercise helps to improve leg strength, stability, and balance, making it beneficial for athletes and fitness enthusiasts.

While the kettlebell Goblet split squat also engages the hamstrings and calves, its focus remains on the quads and glutes.

Stand with your feet shoulder-width apart, holding a kettlebell by the horns at chest level, with your elbows pointing down.
Take a large step forward with your right foot, keeping your torso upright and your core engaged.
Lower your body by bending both knees until your front thigh is parallel to the ground, ensuring your back knee is just above the floor.
Pause briefly in the bottom position, then push through your front heel to return to the starting position.
Repeat the movement with your left leg, alternating sides with each repetition.
Continue performing the exercise for the desired number of repetitions.
Once you have completed the desired number of repetitions, lower the kettlebell to the ground and rest.

Keep your back straight and chest up throughout the exercise to engage your quads and glutes effectively. This will ensure that you maintain proper form and maximize the benefits of the kettlebell Goblet split squat.
Place your feet shoulder-width apart and take a long step forward with one foot, keeping your knee directly above your ankle. This position will help you target your quads and glutes while maintaining stability.
As you lower your body into the squat position, focus on pushing through your front heel to activate your glutes. This will help you generate power and stability, enhancing the effectiveness of the exercise.
Engage your core muscles by drawing your belly button in towards your spine. This will provide additional support to your lower back and help you maintain balance throughout the movement.
Control your descent and ascent, avoiding any sudden or jerky movements. This will not only help you engage your quads and glutes more effectively but also reduce the risk of injury. Remember, it’s about quality over quantity!