I’m going to teach you how to do an awesome squat called a GOBLET SQUAT.

The goblet squat is a beneficial exercise for my neurologic clients, as it improves squatting mechanics by positioning weight favorably to align the core and hips, reducing stress on the low back and knees. The exercise engages both the anterior and posterior kinetic chains, promoting strength and stability. The goblet squat can be performed with various weights (kettlebell, dumbbell, or medicine ball) and I recommended starting light and gradually increasing the weight as your motor control improves.

I also recommend using a chair or box as a guide to help your brain feel secure during the movement. This will improve movement quality and help it feel more doable.

As you do this movement, focus on the following:
1. Hold weight at chest and then squeeze your lat muscles (in your armpits).
2. Pull your abs in toward your spine to stabilize your spine.
3. Push your hips back and slowly lower your body toward your box or bench.
4. Pause at the bottom to allow your brain to find your glutes.
5. Stand up, push hips forward and lift your chest.

The goblet squat will not only get your legs stronger but improve your balance, core strength, upper body strength, and muscular endurance.

I recommend doing 8 - 12 repetitions, 2-3 sets, focusing on slow, controlled movements to enhance effectiveness and safety.