Kettlebell Goblet Cyclist Squat

Instructions for proper form

Start by standing with your feet slightly wider than shoulder-width apart, holding a kettlebell by the handles in a goblet grip at chest height. Elevate your heels on a slant board to create a conducive angle for your squat. Engage your core and keep your back straight. As you squat down, push your knees outward, keeping them aligned with your toes, and lower yourself until your thighs are parallel to the ground. Hold this position briefly and then push through your heels to return to the starting position.

Common mistakes to avoid

Avoid rounding your back, letting your knees cave in, or lifting your heels off the slant board. Ensure your elbows stay inside your knees and maintain a straight path for your knees throughout the squat.

Benefits

Specific benefits of the exercise

Strengthens the quadriceps while enhancing balance and stability due to the elevated foot position. The goblet grip allows for improved upper body posture during the squat.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see improved squat depth and quadriceps strength within 4-6 weeks. Muscle definition in the legs will also become noticeable within a couple of months..

Who this exercise is best for

Best suited for novice exercisers looking to build lower body strength and improve squat form. It’s also helpful for individuals with flexibility issues in the ankles or hip joints.

Scientific studies supporting its effectiveness

Research has shown that squatting with elevated heels increases knee flexion angle, subsequently targeting the quadriceps more effectively, which aligns with findings from studies on knee-dominant exercises and muscle activation.

Variations

Beginner modifications

Perform the exercise without a kettlebell or use a lighter weight to master the squat form before adding any resistance. You can also perform squats to a box or bench to control depth.

Advanced progressions

Advanced variations can include adding heavier kettlebells, performing single-leg goblet cyclist squats for increased stability challenge, or incorporating pauses at the bottom of each squat for greater time under tension.

Integrations

Complementary exercises

Complement this exercise with lunges, leg presses, or step-ups to target quadriceps and glutes further.

Super set recommendations

Super set with kettlebell swings or Romanian deadlifts to engage both the quadriceps and posterior chain for balanced lower body development.

Sample workout routines

A sample lower body workout might include: 1) Kettlebell Goblet Cyclist Squats 3×10, 2) Lunges 3×12 per leg, 3) Kettlebell Swings 3×15, 4) Calf Raises 3×15.

Exercise combinations

Combine with the Kettlebell Deadlift and Kettlebell Lateral Lunges within a single workout to target all major muscle groups in the lower body.

Best time to do this exercise in your workout

Incorporate this exercise at the beginning of your lower body workout when you are most fresh, ensuring you can maintain proper form and maximize strength gains.