Day 17 · Saturday 17 October Today
Goblet squat
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Sit to stand goblet squat
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Sit to stand goblet squat
- Sit on a chair with your feet hip distance apart
- Hold your hands in front of your chest, as if holding a weight, or hold a very light weight
- Keep your spine long with your shoulders back and down
- Press through your feet to stand up
- Bend your knees and lower your hips back to the seat with control
Intermediate Goblet squat
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Goblet squat
- Stand tall with your feet slightly wider than hip distance apart, feet facing forwards or turned out slightly to ten to two
- Hold the weight close to your chest, keeping your spine long and shoulders back and down
- Sit your hips back and bend your knees to lower with control
- Press through your feet to stand back up, keeping your chest lifted and the movement steady
Advanced Goblet squat progression optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using light weights
- Squat deeper to increase the challenge, remaining in control