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Goblet Split Squat Description:

The kettlebell goblet split squat is a great exercise for your ENTIRE lower body as well as your core.  While doing this movement there will be no doubt what muscles you are working as your glutes, quads, hamstrings and core are on fire!  It also happens to be one of the best all-around single leg exercises.  Since most sports involve running, and running is a single leg activity, it is excellent for athletes and runners!  Also, for people that experience knee pain during forward and reverse lunges, the Goblet Split Squat is a great option as it eliminates the forward momentum and puts you in a perfect lunge position from the start, allowing pain free lunges for many people with knee issues.   Try adding this single leg exercise to your workout!

Instructions:

  1. Set up in the bottom position of a lunge.  Your front shin should be vertical, and your rear knee should fall just under your hips.
  2. Hold the kettlebell by the horns and under your chin.  Squeeze your upper back and brace your core.
  3. Maintain a vertical torso as you drive through your front heel.  No leaning forward!
  4. Come to full extension on top and then reverse the movement.