Скачать или смотреть Goblet Squat

Muscles targeted: quads, glutes

Instructions:
Stance width and torso lean depend on an individual's anatomy. Experiment with different positions to see what's best for you. You may find a narrower stance, a wider stance, feet pointed forward, a greater torso lean, or a straighter back will feel better and enable you to increase your range of motion. Below are general recommendations.
1. Position your feet slightly wider than shoulder width, with your toes pointed slightly out
2. Think of your foot like a tripod with your main points of support being your heel, big toe, and little toe, spread your toes and grip the ground.
3. Take a breath and stack your ribs over your pelvis.
4. Keeping your chest up (but whatever degree of torso lean/bend at the hips you prefer), hinge at the hips and squat down to parallel or further.
5. When you stand back up, think about pushing the floor away.
6. Both up and down, ensure your knees are in line with your toes (your knees can absolutely go over your toes though, this is common especially in people with long femurs).
7. Keep weight centered over midfoot.
8. Repeat for as many repetitions as desired.

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