Legs
Goblet Step Out Squat
A goblet squat where you step one foot out wide, squat, then step back in, switching sides each rep. The step adds a little balance and footwork to the quad and glute work of a squat.
- Works
- Quads, glutes, adductors, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Stand tall with your feet together, holding one dumbbell upright at your chest.
- 2Step one foot out wide to the side and plant it with your toes turned out slightly.
- 3Squat down between your feet, chest up, until your thighs are about parallel to the floor.
- 4Stand up and push off the wide foot to step back in. Repeat to the other side.
Cues
- Land first, then squat.
- Push off the outside foot to bring it back in.
- Chest up, dumbbell close.
Common mistakes
- Stepping too narrow. Step out wider than your shoulders so you have room to sit down between your feet.
- Dropping into the squat as you step. Plant the foot, then squat, so you stay balanced and in control.
- Knees caving in. Point your knees the same way as your toes, out slightly.
Easier
Skip the dumbbell, or make the step out a little shorter.
Harder
Pause for 2 seconds at the bottom of each squat, or hold a heavier dumbbell.
Try it: 3 sets of 8 to 12 reps per side, alternating, or 30 seconds on and 30 off.
What's the difference between a step out squat and a sumo squat?
A sumo squat keeps your feet wide the whole set. In a step out squat you start with your feet together and step out into the wide stance each rep, which adds balance and footwork to the squat.
