The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.
Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps
Key Points:
Keep your back straight, chest high & core tight
Stand over the cable
Hold the close grip attachment on the heels of your palms in front of your chest
Calf raises are the best way to tone and develop the lower half of your legs. I recommend starting with bodyweight before progressing your calf raises on to the dipping belt.
Muscles Targeted: Calves
Main Objectives:
– The edge of the box should be in the arches of your feet to prevent you from pushing through the toes
– Bend over, keep your bottom up and back arched
– Hold the bench only to balance
– Begin with your heels touching the floor, or as close to it as possible
– Stand on your tippy toes without rocking yourself forward
– Keep your ass further back than your heels at all times
– Use full range of motion
You can take a look around your local gym to see that calves are some of the most neglected muscles. These single leg calf raises will help you sort out those chicken legs!
Targeted Muscles: Calves
Main Points:
– Maintain a perfect posture with chest high and shoulders back
– Hold the cable in the hand that is on the same side as the working leg and keep the elbow locked
– The edge of the box should be in the arch of your foot to prevent you from pushing through the toes
– Stretch the muscle as much as possible and then stand on your tippy toe using full range of motion
– Train both sides evenly
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