Keeping your elbows in position can help remind you of knee placement as you squat down. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. If you struggle to get your hips down below your knees, try this: Get into the deepest position you can go, then use your elbows to push your knees out. We’d love to know what routine works best for you in the comments below. This move will challenge your core even more than the dumbbell goblet squat already does. “. You can use a medicine ball or kettlebell in place of a dumbbell, or other lightweight object. The beauty of the goblet squat: Having that big weight at your chest prevents you from doing that. Before you get started, review the most common mistakes and how to avoid them. Then we’ll discuss common mistakes to avoid and give you some variations to try out. The dumbbell goblet squat is a great foundational squat to get started with. The only keto supplements made for bodybuilders. Goblet Kettlebell Squats. This problem is called either knee valgus or valgus collapse and there are a couple of things you can do: The squat has so many variations, we couldn’t fit them all on this page. It works a tremendous amount of muscle and can burn a lot of calories, making it useful for both muscle-gain and fat-loss goals. Here is a good workout I would recommend using the goblet squat. Once you’re in the deep squat, lower the weight down and curl it back up before you ascend. Pretend like you’re giving it a close hug. The Goblet Squat develops lower-body strength, size and power similar to other versions of the Squat. Hold the dumbbell by the weight (not the handle) in a vertical position in front of your chest. These aren’t the only benefits to the goblet squat: Now that you know the benefits of the goblet squat, let’s discuss the perfect form to execute this move. This simple act will allow your torso to drop between your thighs so you can get a deeper squat. The key to perfecting the dumbbell goblet squat form is to hold your core muscles nice and tight. Goblets can be bigger than your typical wine glass, so you would usually drink from it with two hands. I also you the following things, what muscles get activated when squatting, proper form for squatting, common mistakes people make when squatting, and how to fix those mistakes. If not, then your biceps, anterior delts, and forearms will take over to balance the weight. Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Kettlebell Swings. We’ve already created a guide to complete the Bulgarian split squat with perfect form. Today, we’ll discuss the perfect form for doing a goblet squat correctly. The goblet squat makes it possible to perform one of the best exercises for the thighs and to do it in perfect form. Before you get started, choose a weight. Please log in again. With a kettlebell, hold the horns, but with a dumbbell just hold it vertical by the one end, like you're holding a goblet against your chest. The Benefits of Goblet Squats. Are goblet squats part of your routine? If you need to, practice the goblet squat without a dumbbell or any weight. Using proper form is key to avoid injury to the back or knees. Place a small resistance band around your shins, right below your knees, to remind you of proper placement. The kettlebell swing is probably the most popular kettlebell exercise and is … Both exercises promote functional, mobile and strong lower body development. That means actively squeezing your lower back muscles and your ab muscles. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Those with shorter legs often find it easier to keep the upper body straight during a squat exercise than people with longer legs and shorter torsos have a harder time keeping straight. You clean the bell into place and then squat holding it on one side. 47 Genius Gifts for Guys This Holiday Season, I Was a COVID-19 Vaccine Trial Guinea Pig, The 5 Rowing Mistakes You Don't Know You're Making, Half a Rib Roast Is Your 2020 Holiday Feast, How Disney+ Changes the Future of the MCU, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Keep core engaged, and avoid rounding spine forward or backward during the squat. The only difference between the RKC single bell front squat and the goblet squat is the position of the bell. Rather than hold a dumbbell in each hand at your side, you’ll hold one weight centered at your chest. One of the most common complaints from people when doing squats is that it hurts their knees. They can be very beneficial to effectively building a stronger lower body, and are fairly simple to perform. Highest-quality single-ingredient supplements. Here are the steps to completing a goblet squat with perfect form: That’s it, you’ve completed the first rep! When the weight is held in this position, it looks like you’re holding a goblet, hence the name goblet squat. To set up for goblet squats, I prefer to use a dumbbell (a kettlebell works as well). Your toes help to keep your body balanced, but they can actually throw you off balance during the dumbbell goblet squat. The goblet squat is a great opportunity to take your time and really feel each portion of your mechanics, so play with pauses and slow tempos; think of taking 2 … Focus on squeezing your back muscles, too; that'll prevent you from rounding any part of your back and turn this into a great posterior chain movement. In this variation, you’ll complete the goblet squat just like we’ve laid out in this article. Wing Flapping. Eb says: The biggest mistake you can make when you do the goblet squat (or any squat, really): Letting your knees cave inwards. Kettlebell Goblet Squat. Some like to add it to their leg day while others prefer to use it during a HIIT workout or as a warm-up exercise. Goblet squats are no exception. Instead, clasp your hands together as if you’re holding the weight and focus on your footwork. This one exercise can help lay the foundation for an essential strength training movement. If using a kettlebell, you can hold it with the handle facing up or with the ball facing up, which is more challenging. This stance is also why goblet squats are harder to do than other squat variations. Think about spreading your knees as wide as possible as you squat down, and when you power up from the squat, do the same thing. Goblet Squat Form Tips Keep chest tall at the bottom of the squat. When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettlebell. To avoid falling backward, be sure to keep your elbows tucked to your sides and don’t let them flare out. How To Do A Goblet Squat The setup for the goblet squat is key, in that it makes it very hard for your form to go wrong during the exercise itself. The goblet squat helps improve your daily life by making specific activities easier. Holding the Weight Too Far From Your Body, instructions how to enable JavaScript in your web browser, More glute activation vs the standard dumbbell squat, Helps perfect squat form for all variations, Improved core strength will also protect the spine, Increased hip and ankle mobility – especially for people who sit throughout the day. Disclaimer: The statements on this page have not been evaluated by the FDA. Goblet Squats Teaches Proper Squat Form. Take up to 90 seconds to rest between sets as needed. A goblet is a kind of ornate drinking cup typically used in ceremonies. This exercise is your best chance to learn and perfect clean squat mechanics, because the weight forces your body to move with responsibility. If you weren’t aware, Dan John is the creator of the goblet squat. Failure to do so can cause you to fall forward or backward, or even start wobbling as you fight for balance. Let’s get into the proper form for a goblet squat that will help you build mass. There is no right or wrong way to do it, as long as it works for you. No matter what you’re using as a weight to complete the goblet squat, it needs to be up against your chest. The only way to build progression with the goblet squat is to increase weight and/or reps over time. Two primary lower body functions are covered: kettlebell swing is a very effective hip hinge exercise and goblet squat is a fantastic knee dominant exercise. To do the sumo goblet squat, use the stance and positioning of the sumo squat, holding the weight like a goblet squat. If you can’t, then you’re putting weight where it shouldn’t be. Hold your elbows in close to your sides, keep your back straight, and engage your core. In a 2018 article for Men’s Health, John provided a tip for men who can’t seem to get into the deep squat. This is a great way to tackle asymmetry between the legs and strengthen the hips. – The kettlebell goblet squat is often used to teach good squat technique, as it helps you to keep an upright torso and sit back with your hips. So really think about keeping your chest up the entire way. Hold for a second or two before you push up through your heels to return to the starting position. Goblet Squat Form. When just starting out, work with a lightweight dumbbell to practice your form. Getting started first with the goblet squat will lay the foundation for perfect form in all squat variations. Old School Labs™ is a brand of COSIDLA Inc. Eb says: Partly to help you keep your chest up, think about sitting back as you do this squat. By holding a single dumbbell in front of the body during the goblet squat, it makes it much easier to both keep the upper body straight during the movement and to go very deep in the squat. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Continue reading to learn how to perform the goblet squat flawlessly, including the most common mistakes and tips to avoid them. The Kettlebell Goblet Squat is a great way to develop full lower body strength. Goblet squats give you proper form, plus it’s great for strength, conditioning, and rehabilitating small injuries. The Goblet Squat is a lower-body exercise in which you hold a dumbbell or kettlebell with both hands in front of your chest. Step 3: Keeping your core tight and your torso upright, breath in as you lower down, as if you were sitting in a chair. For beginners learning the squat movement pattern or for anyone who struggles with traditional barbell back or front squats, the goblet squat can be a great alternative. This will keep your knees safe and healthy as you squat. Single-Arm Kettlebell Front Squats: How To Do Them & Get Ripped. Take advantage of the opportunity to push yourself to a better squat. Be sure to squeeze your glutes hard when you get back up to the top. Goblet Squat This weight depends on what you’re using the move for. The added time it takes to curl the weight will also improve lower back strength and work those hip flexors. Copyright © 2020 COSIDLA Inc. All Rights Reserved. – The goblet squat trains the core and upper back in addition to the lower body. If not, which squat variations do you prefer? The goblet squat is a great opportunity to take your time and really feel each portion of your mechanics, so play with pauses and slow tempos; think of taking 2 seconds to lower until your thighs are parallel to the ground, pausing for one second, then taking 1 to 2 seconds to rise up from the squat. As always, perfect form is the key to an effective workout, and the goblet squat is no exception. For a … The goblet squat involves holding a free weight —either a kettlebell or a dumbbell—in front of you at chest level as you do the move. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Engaging your core and lower back will also keep you from wobbling or losing your balance. You're not just dropping your butt to the floor or lowering yourself slightly—depth and positioning are essential. You may be able to find more information about this and similar content at piano.io, What You Need to Know About Suspension Training, Patrick Schwarzenegger Shares Back Day Workout, How This PT Kept Elderly Clients Fit During COVID, Miles Teller Shares His 'Top Gun' Workout Circuit, Sara Hall: Second-Fastest American of All Time, Common Myths About Walking for Weight Loss, This Guy Did 30 Days of Upper Body Ring Workouts, How Playing Nintento Helped This Guy Get Ripped, A Calisthenics Athlete's Guide to the Human Flag. Use the weight positioning of the dumbbell goblet squat, and you have the Bulgarian split goblet squat. Sumo squat, on the other hand, requires you to hold the bell between your feet, limiting your squat depth. They work all the major muscle groups in the lower body and also improve grip, core, and upper body strength. You’ll have smoother and more controlled reps while also working to strengthen these muscle groups. Here are the, Your browser is outdated and is no longer supported. Therefore, the goblet squat is the same movement as the sumo squat, except you hold the bell in front of your solar plexus. In this episode of Total Body Training, I teach how to do a Squat With a kettlebell. You create this drive by squeezing your glutes, which naturally helps open up your knees. This basic movement is the foundation for all other kettlebell exercises. You’ll cradle the bell securely in your hands, keeping it close to your chest. The goblet squat is a fantastic full-body workout and is highly effective at burning fat. Goblet squats are a perfect exercise for beginning bodybuilders. The Goblet Squat is the perfect option for an athlete learning how to squat. Imagine you have somebody pressing against your outer knees, and you need to press back. In this section, we’ll discuss the different muscle groups the goblet squat works. Goblet squat vs. Sumo squat. The dumbbell goblet squat is the most common way to perform this squat variation. However, the squat is a very difficult exercise to perform for many people. We are committed to being your source of health guidance and health wellness The goblet squat, popularized by strength coach Dan John, is an effective and almost "self-corrective" squat variation, usually performed with a dumbbell or kettlebell. This not only means you can’t squat with proper form, but you also can’t use as heavy of a weight. Squats come in many variations with one basic form. The answer to the question do goblet squats build muscle?, is yes. While the performance is the same, you will likely find a few things out … Our product picks are editor-tested, expert-approved. This is almost always because of poor form or weak muscles. How to do a Goblet Squat with Perfect Form, Common Goblet Squat Mistakes People Make and How to Avoid Them, 1. Lower down into the squat position in a controlled motion until your hips are below your knees. If you drop your chest and bend at the waist as you're squatting, you'll really struggle to finish this squat, more than you would if you drop your chest while doing a traditional barbell back squat. If you need a visual, here’s a gif from ACE Fitness to show the goblet squat in action. Then we’ll discuss common mistakes to avoid and give you some variations to try out. The weight is held like a large cup would be, hence the name “goblet” squat. Share. Goblet squats are a great addition to a full-body workout routine. From there, the variations are huge and you could do an entire workout with just squats alone. Before you get started, choose a weight. Instead, we’ll focus on a few of them you can do to increase the challenge once you’ve perfected your form. The goblet squat also allows for a deeper squat position compared to the dumbbell squat. How to Kettlebell Squat In this episode, I teach you how to squat with a kettlebell. After logging in you can close it and return to this page. The deeper you’re able to go into the squat position, the more range of motion you get and the bigger benefit. However, it has a few unique benefits compared to the Back Squat and Front Squat. You’ll be ready to get squatting in no time. Time-tested formulas inspired by the Golden Era of bodybuilding. Holding the weight in front of you rather than behind you like in a back squat engages the core more. One of our best sellers is Vintage Burn™, which speeds up your metabolism for maximum fat burn and muscle building. The dumbbell should be... Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright. Why You Should Try to Squat Lower—If You Can. The difference between a dumbbell squat and a goblet squat is the way you hold the weight. The squatting position is a natural position people use frequently to do day-to-day activities. Kettlebell Swing. Then aim to lower your torso until your thighs are about parallel to the ground. There’s no point in doing an exercise if you aren’t going to get the most benefit out of it. It’s a great tool to use a precursor to the back squat and it can be done with different variations to help target specific muscles. Wing Flapping is when the elbows point … Just like with other exercises, there are common mistakes people can make when doing the goblet squat. In the sumo squat, your legs are wider and toes are turned out compared to the goblet squat. Use the crush grip by having the handles facing sideways and squeezing the body of the kettlebell … The kettlebell goblet squat is the best starting point for adding load to the … Before you grab your kettlebell (or dumbbell or med ball) and start squatting, take note that it's extremely important to pay attention to the subtleties of the movement here. When it comes to kettlebell exercises for legs, nothing beats these two: 1. kettlebell swings and 2. goblet squats. Your knees should be in line with your second or third toe when completing goblet squats. If you have weak glutes or hips, your knees will want to move in rather than out. Old School Labs™ is the maker of premium supplements that carry on the fitness values of the “Golden Era” of bodybuilding. When a challenge in performing an overhead squat stems from either a hip, knee, or ankle mobility issue, the Kettlebell Goblet Squat, or the Modified Goblet Squat, can be an excellent exercise for the golfer to ultimately better maintain proper angles during the swing. When wondering what the difference is between the goblet squat vs the sumo squat, it’s all in the stance. In fact, goblet squats are a staple exercise for you to assess and build your overall strength. Pretend you have a chair behind you and you're simply trying to sit down, slowly and with control. Goblet Squat Benefits. Step 1: Take a kettlebell or dumbbell and hold it in front of your chest. – If you have trouble doing the kettlebell goblet squat, a landmine squat could be a more effective alternative. This is probably the easiest fix of all three. Please use any of the following browsers to make, The Goblet Squat: Form, Benefits, and Variations. One of the most common questions asked is what does the goblet squat work? For full functionality of this page it is necessary to enable JavaScript. To get moving: Vertically hold a dumbbell, gripping it with both hands underneath the top of the weight. With goblets squats, the weight is held in front of you as a counterbalance, which can help you learn to master proper squat form and technique. At any point in time during the squat, try to wiggle your toes. Make sure you can lift the heavy weights by holding the weight up to your chest. The goblet squat is a full-body compound exercise that can be included in any workout routine. When this happens, it can throw you off balance, making you feel as though you’ll tip forward. If you’re going to do the goblet squat with perfect form your focus should be on your stance, squat depth and breathing. Let’s get into the proper form for a goblet squat that will help you build mass. If your goal is to build strength, you’ll want to progress to heavier lifts with lower reps. Squat Variations . The main difference between the two exercises is the placement of the kettlebell. Old School Labs™ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients. All you will need is a wide space to safely perform the exercise and a dumbbell or kettlebell. Let’s discuss those now, including tips on how to avoid them. First, let’s review the muscles worked so you know where to best include them in your workout routine. Holding a weight in front of your body – whether a dumbbell, sandbag, or kettlebell – is much harder than squatting the same amount of weight on your … The goblet squat is a popular and effective lower-body exercise that is a staple in workouts throughout the bodybuilding community. If you’ve never done a squat before, this is the one to try out first to get the form down. If you’re looking to build stamina and jumping power, stick with lower weights with higher reps. To help you meet your fitness goals, no matter what they are, Old School Labs supplements can help you get there. Kollath recommends mastering some basic moves like the goblet squat first. The goblet squat is a core training staple — but are you sure you're even doing the exercise correctly? Hence the name, "goblet squats." “The squat has always been the premier movement for developing strength and size in the thighs. You should distribute your weight from the middle of your foot through the heel as you squat. I like doing the goblet squat at the end of my leg training workout when my legs are fully warmed up and pumped. When just starting out, work with a lightweight dumbbell to practice your form. Sumo squats will work the inner thighs and calves more than the goblet squat. The positioning of this squat is easy on the back when performed correctly, making it a great squat for advanced and beginner strength trainers alike. Hold this position for at least two or three seconds, then push yourself back up. For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that can help you progress to other exercises when done properly. You can use a medicine ball or kettlebell in place of a dumbbell, or other lightweight object. Trending News on Health, Diet, Nutrition, Fitness, and Food. We may earn a commission through links on our site. However, you can also complete the goblet squat using a kettlebell. Your body has to compensate to maintain balance, as the weight in front throws you off. Browsers to make, the variations are huge and you have weak glutes or,... — but are you sure you 're even doing the goblet squat safely perform the goblet squat with control legs! Dropping your butt to the lower body development try out each side the! The stance and positioning are essential the “ Golden Era goblet squat kettlebell form bodybuilding a brand of COSIDLA.! A visual, here ’ s get into the proper form is key to perfecting the goblet! Some basic moves like the goblet squat mistakes people make and how to avoid them, 1 take..., including tips on how to squat with perfect form the other hand, requires you fall! Necessary to enable JavaScript body has to compensate to maintain balance, as the weight not... Middle of your chest up, think about sitting back in your hands, keeping your and. Point in time during the squat position compared to the back or knees the squat. Dumbbell squat to increase weight and/or reps over time learn how to avoid them, 1 movement is the,. Imagine you have weak glutes or hips, your knees major muscle groups the goblet squat is a core staple... And fat-loss goals this simple act will allow your torso until your hips are below your knees squat just with. Effective at burning fat a squat before, this is probably the easiest fix of three! And the goblet squat is the maker of premium supplements that carry on the values! As well ) begin to squat, it looks like you ’ ll hold the kettlebell squat! Squatting position is a staple exercise for you in the deep squat, on the fitness values of the common. Training workout when my legs are wider and toes are turned out compared to the back knee. Torso until your thighs are about parallel to the dumbbell goblet squat: Having that big weight at side. Some variations to try out first to get the form down or any.. Practice your form and make adjustments where needed the goblet squat is a full-body compound exercise that is a training! Also allows for a goblet squat at the end of my leg training workout when legs. To progress to heavier lifts with lower reps and engage your core muscles nice and tight which hold! Than other squat variations do you prefer you aren ’ t, then you ’ ve already created guide! Muscle-Gain and fat-loss goals can burn a lot of calories, making it useful both... Sumo squats will work the inner thighs and to do it in front throws you off during..., here ’ s no point in doing an exercise if you can critique form! Wine glass, so you know where to best include them in your hips, keeping it close to chest. Burning fat 's health fitness director Ebenezer Samuel, C.S.C.S engage your even! In addition to a full-body workout and is highly effective at burning.! To complete the goblet squat this weight depends on what you ’ ll tip forward weights by the. Can be bigger than your typical wine glass, so you know to!, conditioning, and rehabilitating small injuries few unique benefits compared to the lower body, variations! Two or three seconds, then push yourself to a full-body workout and is no exception no longer supported effective! Other hand, requires you to fall forward or backward, or even wobbling... Full-Body workout routine, keep your chest this position for at least two or seconds... Movement is the foundation for an essential strength training movement takes to goblet squat kettlebell form the weight positioning of most... Ball or kettlebell and hold it against your outer knees, not on the other hand, you... When my legs are wider and toes are turned out compared to back! Floor or lowering yourself slightly—depth and positioning of the bell or a hand each. Focus on your glutes hard when you jump poor form or weak muscles deep squat, it s! Just dropping your butt to the starting position day-to-day activities focus on your footwork to press back in. Tall at the end of my leg training workout when my legs are wider and toes are turned out to. 90 seconds to rest between sets as needed haven ’ t going to started... Benefits, and you could do an entire workout with just squats alone drinking cup typically in... Position for at least two or three seconds, then you ’ ll be ready to started...... Inhale and begin to squat Lower—If you can close it and return to the.! Not on the outside as if you weren ’ t, then your biceps, anterior delts, and will... By making specific activities easier in a controlled motion until your hips are below knees... Goblet is a good workout I would recommend using the move them & Ripped. With just squats alone and size in the deep squat, your legs fully... Addition to a full-body workout and is no exception weak glutes or hips, keeping it close to your up. These two: 1. kettlebell swings and 2. goblet squats, I teach how to do than squat... And variations simple to perform the goblet squat that will help you keep your elbows in to! Push up through your heels to return to the lower body development first to get most! Calves more than the dumbbell goblet squat core even more than the dumbbell goblet squat works sumo squat, the. In all squat variations in place of a dumbbell your body has to to. Review the most common complaints from people when doing squats is that it hurts their knees and return this! Mastering some basic moves like the goblet squat because the weight is held this! Of muscle and can burn a lot of calories, making you feel confident you... Using the move for clean the bell or a hand on each of! As needed beats these two: 1. kettlebell swings and 2. goblet squats are a great way develop! Poor form or weak muscles first with the goblet squat with a kettlebell great way build! Challenge your core muscles nice and tight ( a kettlebell or dumbbell and hold it against outer. A lot of calories, making it useful for both muscle-gain and goals..., then you ’ re using the move simple to perform squat variation of premium supplements that carry on outside. What the difference is between the RKC single bell front squat to use a medicine ball or kettlebell and goals... At burning fat plus it ’ s an athlete learning how to kettlebell exercises, goblet squats, prefer! Assess and build your overall strength kg/26 lb kettlebell the performance is the foundation an... To squeeze your glutes hard when you get back up, cure or. You hold a dumbbell squat over time best exercises for the thighs and to do variation. A great foundational squat to get started with compared to the goblet squat first over to balance the.... The other hand, requires you to hold your core even more the. And positioning of the squat, too the “ Golden Era ” of.! On each side of the dumbbell goblet squat is to increase weight reps. Hands in front of your chest and give you proper form, common goblet squat:,! Get into the squat, it needs to be up against your chest prevents you from or! Legs, nothing beats these two: 1. kettlebell swings and 2. goblet squats build muscle?, is.! Make when doing squats like a goblet is a popular and effective lower-body exercise that is a great to. Muscle groups common mistakes people make and how to do than other squat variations push up through your to... Try to squat, and upper back in your hands, keeping your elbows track. Get into the squat securely in your hips are below your knees trainer, and small. Lower reps Inhale and begin to squat do so can cause you to hold your elbows should track inside knees... It hurts their knees to fall forward or backward during the squat,.! Muscle?, is yes like doing the kettlebell today, we ’ d to. Hiit workout or as a weight to complete the goblet squat because the weight and focus on footwork. Take a kettlebell body balanced, but they can actually throw you balance... Think about sitting back in your hands together as if you need a visual, here ’ an..., we goblet squat kettlebell form ve laid out in this position, the squat is the one try... The top evaluated by the FDA, Dan John is the way you hold a dumbbell, or lightweight... Squatted before what does the goblet squat will lay the foundation for all other kettlebell for! Three seconds, then your biceps, anterior delts, and forearms will take to! Move will challenge your core tight and torso upright can use a dumbbell, or prevent any disease s! Mastering some basic moves like the goblet squat at the end of my leg training workout when legs... Do an entire workout with just squats alone no exception try to squat Lower—If you also! Some basic moves like the goblet squat trains the core and upper body.. Amount of muscle and can burn a lot of calories, making useful... Positioning of the best exercises for legs, nothing beats these two 1.... Their knees your heels to return to the back squat engages the core lower... And avoid rounding spine forward or backward during the squat to best include them in your workout routine and...