Lunge
Split Squat
A staggered-stance squat that builds single-leg strength, balance and hip stability.
- Intermediate
- Lower body
- Bodyweight
Lower body · Squat
Goblet Squat
A front-loaded squat that teaches an upright torso and full-depth control with a single dumbbell or kettlebell.
Updated 28 July 2026
Demonstration video coming soon
How to do it
- 1Hold one dumbbell or kettlebell vertically against your chest, elbows tucked in.
- 2Stand with feet a little wider than hip width, toes turned slightly out.
- 3Brace your midsection, then sit down between your hips, keeping your chest tall.
- 4Descend as far as you can without your lower back rounding.
- 5Drive through the whole foot to stand, squeezing your glutes at the top.
Common mistakes
- Letting the weight drift away from the chest, which pulls the torso forward.
- Heels lifting off the floor.
- Rushing the descent instead of controlling it for two to three seconds.
Beginner modification
Squat to a chair or bench with bodyweight only, tapping lightly before standing.
Progression
Increase load, add a two-second pause at the bottom, or progress to a front-racked double-dumbbell squat.
Why it matters in midlife
Trains the sit-to-stand pattern that underpins everyday independence, and loads the hips and spine in a way often discussed in bone-health guidance.