Sumo Goblet Squat
Hold a single dumbbell or kettlebell vertically against your chest with both hands cupping the top. Take a wide stance with toes pointed out about 30-45 degrees. Sit straight down between your knees, keeping the chest up and knees tracking over the toes. Descend until your thighs are below parallel and stand back up by driving the floor away. The wider stance biases the adductors and inner glutes more than a regular goblet squat.
GLUTES · LOWER BODY
How it is executed
- Hold a single dumbbell or kettlebell vertically against your chest with both hands cupping the top.
- Take a wide stance with toes pointed out about 30-45 degrees.
- Sit straight down between your knees, keeping the chest up and knees tracking over the toes.
- Descend until your thighs are below parallel and stand back up by driving the floor away.
- The wider stance biases the adductors and inner glutes more than a regular goblet squat.
Variations and substitutions
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Glossary and calculators
Rest-pauseRest-pause is a technique where a set is taken close to failure, then rested for 10 to 20 seconds without racking the load, then continued for extra reps, re...Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Estimated 1RM calculatorWhat is your estimated 1RM?
