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How to Do a Goblet Squat for a Sexy Legs Workout

Learn how to do goblet squats from personal trainer Mindi Smith in this Howcast sexy legs workout video.

Transcript

A great toning exercise is called goblet squat. And, basically, what you're going to do is you're going to grab either a dumbbell or you're going to grab a kettle bell and you're going to hold it right in front of you. Now your feet are going to be a little bit wider than shoulder width. And as you come down you're going to keep the dumbbell right in front of you the whole time. You're going to get down low. As you come down, make sure that your shoulders are back, core is tight, your back is flat. We don't want to lean forward. We don't want to round our shoulders. We want good form.

So, down and come up. Down, come up. Basically, like a regular squat. Your feet are just a little bit wider. Weight stays right in front of you. This is great for your quads, hamstrings, and your glutes. Your core is always tight so no matter what, you're always working your core at the same time.

So, down and up. We're going to do about 15 to 20 reps, two to three sets. And definitely by the end of these you should feel a burn. Great for the quads, hamstrings, and your glutes. Make sure that you have proper form. We don't want to feel any pain in our lower back. That means keeping your shoulders back, your core tight, and your back flat. There you go. That's a great toning exercise called the goblet squat.

So, basically, when it comes to choosing a weight to use with your goblet bquat, you want to use a weight that's not too heavy, but not too easy. You really want to feel a burn by the end of the set. So, here I have an eight, and that's basically enough for me. I do probably like an eight or a ten. You want to build a little bit of size you can go a little bit heavier. But, if you want to just tone and slim, use a weight that's moderate so that you can do higher reps and get the long muscles in bulking up.

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