Deep Goblet Squat Hold
Loaded end-range hip, knee and ankle at once — the bottom position, held long enough to change it
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Elbows inside the knees, chest tall
- Breathe at the bottom and let the hips open
- Stand up, do not collapse out
- Tempo
- 5s to descend
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Rugby Union | Strength (Total Body) | 2 × 45s hold | KB |
| General Fitness | Full Body C | 2 × 45s hold | KB |
What it trains, and who trains it
- Muscles worked
- Quads · Glutes
- Region
- Lower body
- Classified as
- MOBILITY
- Prescribed in
- rugby union · general fitness
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Back Squat | Max lower-body strength under the bar |
| Front Squat | More upright — quad + core emphasis, great for cleans/sprinters |
| Box Squat | Controls depth, easier on the knees, builds drive out of the hole |
| Pause Squat Jump | 2s pause at the bottom of a bodyweight squat then explode up — concentric-only jump power |
| Pause Back Squat | 2s pause at the bottom — kills the bounce, real strength out of the hole for collisions |
| Tempo Front Squat | 3s down — quad eccentric for jumpers + sprinters |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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