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A 30-Day Squat Challenge to Put Your Lower Body to the Test

30-Day Squat Challenge

A 30-Day Squat Challenge to Put Your Lower Body to the Test

May 8, 2024 by Mirel Zaman

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5

Goblet Squat

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Hold a dumbbell vertically or a kettlebell in your hands in front of your chest, just below your chin.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
To come up, squeeze your glutes and push into your feet to return to standing. That's one rep.

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