Seated Goblet Squats

1. Start with your feet about shoulder width apart with our toes facing forward or slightly outward. Stand in front of a bench of chair.
2. Hold the weight in front of your chest. (Usually use a kettlebell or dumbbell)
3. Bend your knees to sit all the way down on the bench behind you.
4. Press out of your heels to stand up and return to the starting position.
- We want our knees to stay in line with our toes for the entirety of the exercise. Do not bow your knees inward.
- Most of the pressure should be on our heels or mid foot, and we want to focus on pushing through our heels to activate our glutes on the way up. Do not push from the balls of your feet or toes.
- Keep a straight back and engaged core. Do not hunch forward or arch your back. By keeping our gaze forward, we can help prevent poor positioning.