It mainly works your legs and bottom (thighs and glutes), but also strengthens your core (abs and back).

Holding the kettlebell close to your chest helps you keep good posture and balance during the squat.

This exercise is good for improving your flexibility and how far you can move your legs.

It helps you learn the right way to do squats, which is important for preventing injuries.

Because it's easy to learn, it's perfect for beginners. Even experienced people can benefit from it.

It's a good exercise to build a strong base for other, more difficult exercises.

The goblet squat is versatile; you can adjust the weight to suit your fitness level.

They make your hips and ankles more flexible, so you can squat better.

This exercise strengthens your legs (thighs and bottom) making them stronger overall.

It helps your core muscles (your tummy and back) become stronger and steadier.

Goblet squats help you learn the correct way to squat, even when you're using weights.

Doing goblet squats will help you move better in everyday life and make you stronger.

Tighten Up: Squeeze your stomach muscles to support your back. Keep your back straight throughout the whole exercise.

Go Down: Slowly bend your knees and hips, like you're sitting in a chair. Push your bottom backwards. Keep your chest up until your thighs are even with the ground. Imagine a straight line from your head to your heels.

Pause: Hold this squat position for a second. Make sure your knees are pointing in the same direction as your toes.

Stand Up: Push up from your heels to return to the starting position. Keep your back straight and core engaged.

Repeat: Do this as many times as you planned.

Important Tip: Keep the kettlebell close to your body. This helps you keep your balance and protects your back.

Try single-leg squats (pistol squats): These work your leg muscles (quads, hamstrings, glutes) and core. Because you're standing on one leg, it's harder and improves your balance.

Consider dumbbell split squats: This exercise also focuses on your leg and glute muscles. Putting one foot behind you makes the squat harder and works your muscles in a slightly different way.

Try dumbbell goblet split squats with a raised front foot: This changes the angle of your squat, making it easier to go lower and really working your quads.

These exercises all work the same main muscles as the goblet squat but challenge your body in new ways to build strength and better balance.

Dumbbell Goblet Squat: This is just like the kettlebell version, but you use a dumbbell. Holding the dumbbell changes how you balance a little, making it a good way to work on your form and core strength. It still works your thighs and glutes.

Single-Leg Squat (Pistol Squat): This is a harder move! You stand on one leg and squat down. It's great for building leg strength, balance, and flexibility. It's a challenging exercise, so start slowly.

Kettlebell Front Squat: Hold the kettlebell up near your chest, instead of in front of your body like a goblet squat. This way, you work your core muscles more, as you need to keep your balance. It also helps improve your overall squatting technique.

Mixing up your squats keeps your workouts interesting and helps you get stronger. Experiment to find what you like best!

Don't let your knees collapse inward: Imagine pushing your knees outwards, keeping them in line with your toes. This protects your knees and makes the squat more effective.

Keep your back straight: Engage your stomach muscles to support your back and prevent it from curving. A straight back is key to avoiding injury.

Go low enough: Try to get your thighs at least parallel to the ground. This is where you get the most benefit from the exercise. If you can't go that low, that's okay; just aim to go lower each time.

It helps you get stronger in your legs and core.

It makes you more flexible and improves your balance.

Holding the kettlebell close to your chest helps you keep your back straight.

This protects your spine from injury.

Good posture is key to doing the squat correctly.

Start slowly and focus on the right form to avoid hurting yourself.

As you get better, you can add more weight or do more squats.

It's a simple exercise that can be done almost anywhere.

It's a very useful exercise for all fitness levels.