Week 145: How to Perform a Goblet Squat 1.5 Mid Range Holds
- Keep It Moving PT & Wellness
- 1 day ago
- 2 min read
The sun is out, and we all want to feeling our best (and maybe looking our best too!) so this month's theme is Summer 6-Pack. We'll be providing drills to help you build functional strength while also working on those vanity muscles a bit too ;-) Also keep your eyes peeled for our Summer 6-Pack Deal to be announced soon!
Exercise:Â How to Perform a Goblet Squat 1.5 Mid Range Holds
Purpose:Â To build strength and endurance in the quads, glutes and hip flexors
Who It's For:Â Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It:Â Because we need strong quads for powering through those gnarly rocky New England climbs whether it be on foot, on bike, on unicycle, you pick!
Procedure:
Hold a dumbbell or kettlebell at chest height in a goblet position, feet shoulder-width apart.
Brace your core and squat down until your thighs are at least parallel to the floor.
Rise halfway up to the mid-range position.
Pause and hold this mid-range position for 5 seconds (keeping tension in your legs and glutes).
Lower back down to the bottom of the squat.
Stand all the way up to complete one rep.
Repeat for 6-8 reps.
Too hard? Let's bring it back to basics with a Bodyweight Squat.
*Disclaimer:Â Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
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Burlington, MA 01803
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