Stand-on-the-Band DB Goblet Squat

Stand-on-the-Band DB Goblet Squat

This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.


If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.


  • Gluteus Maximus
  • Hamstrings
  • Quadriceps


  • Loop the band around your feet, so that you are standing on it
  • The dumbbell should be under both straps of the resistance band
  • Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
  • Keep your chest high, back straight & core tight
  • Squat ass-to-the-grass, using full range of motion
  • Drive your heels through the floor when ascending


Ankle Stretches & Drills for Mobility

Ankle Stretches & Drills for Mobility

Back at you with some ankle stretches & drills to improve your function ability.

Poor flexibility of the ankle can thwart your gains from squats, so it’s an issue that should be addressed, especially if you are new to training. Squatting deep engages glutes, which are probably the most important core muscles. Yes, they are a part of the legs group, but they are also the base of the core, because of the way that they support the pelvis and lower back. Knee problems are 90% of the time either foot, or hip (glutes) related. These drills will help improve, not only, your ankle mobility, but also your overall bio-mechanics from the bottom up.

Included are…

– Calf & Achilles Stretches
– Tibialis Anterior Stretch
– Foam Rolling the Calf and Achilles
– Foam/Ball Rolling Tibialis Anterior


Jumping Split Squats

Jumping Split Squats

Jumping squats are one of the most effective ways to unlock fast-twitch muscle fibers and create explosive power in the legs. Best worked in at the end of a legs sessions as your very last exercise.

Targeted Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

  • Keep your chest high, back straight & core tight
  • Take a split stance
  • Squat down until your back knee touches the floor and then jump as high as you can
  • Land gently – be soft on your joints
  • Hold dumbbells by your sides to advance



Try the beginners version here: