Squat
Goblet Squat
A front-loaded squat that teaches an upright torso and full-depth control with a single dumbbell or kettlebell.
- Beginner
- Lower body
- Dumbbell
Lower body · Lunge
Split Squat
A staggered-stance squat that builds single-leg strength, balance and hip stability.
Updated 30 July 2026
Demonstration video coming soon
How to do it
- 1Step one foot forward into a long stance, back heel lifted.
- 2Keep your torso tall and your weight mostly on the front leg.
- 3Lower the back knee towards the floor under control.
- 4Press through the front foot to return to the start.
Common mistakes
- Taking too short a stance, which crowds the front knee.
- Leaning the torso forward instead of staying upright.
- Pushing off the back toe to stand.
Beginner modification
Hold a wall or chair for balance and reduce the range of motion.
Progression
Add dumbbells, then elevate the rear foot for a Bulgarian split squat.
Why it matters in midlife
Single-leg strength and balance are closely linked to falls risk, which becomes more relevant with age.