A goblet squat with one foot slightly behind for support, shifting more load to the front leg for a semi-unilateral stimulus. It bridges the gap between two-legged squatting and split squats, building single-leg strength without the balance demands that make lunging patterns hard to load at first. The goblet hold keeps the torso honest while […]
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A squat to a box with a wide stance, emphasizing the glutes, adductors, and posterior chain while teaching a powerful sit-back pattern. The wide stance and vertical shins shift the work away from the quads and onto the hips, making this the squat variation that most directly feeds a sumo deadlift and hip strength in […]
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