# Prying Goblet Squat

URL: https://heatsy.app/ex/prying-goblet-squat

Also known as: Goblet Squat Pry, Goblet Prying Squat, Prying 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](https://heatsy.app/ex/goblet-squat)
- [Deep Squat Hold](https://heatsy.app/ex/deep-squat-hold)