Movements Atlas

Goblet Squat

Works Quadriceps calves, glutes, hamstrings, shoulders

Gear Kettlebell

Family Squat

How to do it

Stand holding a light kettlebell by the horns close to your chest, with your feet a little wider than shoulder width. This will be your starting position.
Squat down between your legs, keeping your chest and head up and your back straight.
Pause at the bottom and use your elbows to push your knees out.
Drive back up to the starting position, and repeat for the recommended amount of repetitions.

In these plans Kettlebell Foundations Glute Builder Your First Kettlebell Swing and Get-Up Heavy Bell Two Bells Bell and Body Kettlebell Complexes Twenty Minutes Swing to Snatch Back to the Bell Loaded Mobility — Kettlebell Kettlebell Clean and Jerk Clean and Press Around the Bell Bells Overhead The Lunch Hour Back in the Gym