Gymdumbbell or kettlebell
Goblet squat
Quads and glutes, with the weight held in front.
- You need
- One dumbbell or kettlebell.
- Why it is in the plan
- The easiest loaded squat to learn. Holding the weight in front keeps you upright without any coaching.
How to do it
- 1Hold a dumbbell upright against your chest, both hands under the top end.
- 2Feet a little wider than your hips, toes turned slightly out.
- 3Sit down between your heels, knees following the toes, chest up. Go as low as your back stays flat.
- 4Stand up by pushing the floor away.
Easier
A lighter weight, or squat down to a bench.
Harder
A heavier weight, or three seconds on the way down.
Common mistake
Heels lifting. Widen your stance, or squat to a bench until the depth comes.
Home version: Split squat (no kit)
Used in: 20 km trail, Easy base
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Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.