How to Front Plate Squat & Goblet Squat to get better legs and butt

Squatting to good depth is going to help you get far better recruitment in your legs and butt. So you get more bang for your buck each rep, each set.

BUT... how do you know if you are going down deep enough in the KB Goblet Squat and front plate squat (a common squat used in Les Mills BodyPump)

....we can create our own instant kinesthetic (posh way of saying movement awareness) feedback by using ....

Target Zones

In the Goblet Squat and Front Plate Squat we can use the target of the pointy part of our elbows which should dig into our thighs at the bottom of the move.

Think about popping through your chest whilst pushing your elbows down to get all your mid back postural muscles working well at the same time.

Each time your elbows dig into your thighs you can feel it, this is your indicator that you’ve squatted deep enough for the best results.

If you can’t feel your elbows then this is your indicator to correct the depth during your next rep so you get more out of your training session.

Not making the mark?

Don’t worry if you are struggling to make the range of motion as outlined above. The important thing here is to be aware of exactly how close you can get using these reference markers. Aiming to consistently maintain your biggest depth each repetition.

Each week you might want to make a target of setting down lower through the range of motion.

Give this a try and let me know how you go!