Squats, lunges and legs
Goblet squat
Muscles worked: Quads · glutes · trunk
How to do it
- Set up. Hold one dumbbell vertically close to your chest. Set a comfortable stance, brace your middle and keep both feet flat.
- Move. Bend your hips and knees together. Lower only as far as you can control while your knees follow your toes and the weight stays close.
- Finish. Push through the whole foot to stand tall. Keep the dumbbell at your chest and reset without leaning backwards.
Common mistakes
- Letting the dumbbell drift away from your chest, which pulls you forwards.
- Heels lifting at the bottom. Squat only as deep as you can with flat feet.
- Knees caving inwards as you stand up.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Cycling Fitness, Cardio & HIIT, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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