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TRAIN THE SAME BODY PART

ALL LEGS EXERCISES

01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side

LOWER BODY / SQUAT

Goblet Squat

A front-loaded squat that builds leg strength while teaching a tall, controlled squat position.

SETS / REPS4 × 8–10
REST90 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Goblet Squat reference. Follow the setup, controlled working path, return, and reset with the same form.

Goblet Squat technique — set position

01SETBuild a stable starting position.

Goblet Squat technique — brace position

02BRACECreate tension before moving.

Goblet Squat technique — lower position

03LOWEREnter the range with control.

Goblet Squat technique — work position

04WORKMove through the strongest path.

Goblet Squat technique — return position

05RETURNControl the return phase.

Goblet Squat technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Keep the weight close
  • Knees track over toes
  • Use a comfortable depth
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not let the knees collapse inward.
  • Do not lift the heels or lose pressure through the whole foot.
  • Do not chase depth by rounding the back or losing balance.

STEP BY STEP

MOVE WITH CONTROL.

  1. Hold one dumbbell close to your chest with both hands.
  2. Set your feet just wider than hip-width and lightly turn the toes out.
  3. Brace your trunk, then sit down between your hips while keeping your full foot planted.
  4. Drive the floor away to stand tall; reset your breath before the next rep.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.