Prying Goblet Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Adductor Magnus

Helps

• Vastus Lateralis
• Vastus Medialis
• Adductor Longus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Kettlebell or Dumbbells

Technique

1. Hold a kettlebell or dumbbell at your chest and squat to full depth with feet slightly wider than shoulders.
2. Place the elbows inside the knees and gently push the knees outward.
3. Shift weight side to side, rotate and rock, then stand back up.

Cues

• Keep the chest up and the weight at the chest.
• Move slowly and stay within a comfortable range.

Common mistakes

• Forcing the knees outward through sharp pain.
• Rounding the back.
• Dropping the heels off the floor.

Alternatives

• Goblet Squat
• Deep Squat Hold