Few exercises are more intense than variations on classic squats and squat variations like front squats, back squats, and goblet squats. But what if there were a way to make it even more of a total-body muscle-builder?
That's what you get in this 24-rep goblet squat hellset from Men's Health fitness director Ebenezer Samuel, C.S.C.S., which pushes every leg muscle in your body to its limits. Samuel combines a trio of moves into a devastating superset that can easily work in a variety of situations. "You can use this one as a leg day finisher," he says, "or it can easily be a 10-minute leg workout all its own."
Bowflex SelectTech 552 Adjustable Dumbbells (Pair)
The series starts by hammering your quads with heels-elevated squats, then just as those begin to give out, it refocuses on your glutes and hamstrings. All the while, it's pushing your abs to their limits, too, because it's your core (and your entire upper body, in fact) that must hold a kettlebell or dumbbell in a strong goblet position for the entire time. "Your upper body endures more time-under-tension in this hellset than you may expect," says Samuel. "But it's all solid work for your frame that builds both upper-body strength and resilience, and mental discipline, too."
You don't need much equipment for this series either. All you need is a weight plate for your heels, preferably a bumper plate of some sort, or a 2- or 3-inch-high platform that can create similar elevation. Then you just need a heavy dumbbell or kettlebell to hold at your chest in goblet position. Don't have one? Check out this set of dumbbells from Bowflex. "And don't be afraid to use one of these at its heaviest setting," says Samuel. "Challenge your body and your frame in this series."
- Stand holding a heavy kettlebell or dumbbell at your chest, core tight. A weight plate or platform about 2 or 3 inches in height should be behind you.
- Step your heels back onto that platform, taking a slightly closer stance than your normal squat stance. Keeping your core tight, bend at the knees and sit back, lowering until your thighs are parallel with the ground. Stand back up. Do 8 reps.
- Step forward off the platform or plate and widen your stance slightly to your normal squat stance. Do 8 squat reps, pausing at the bottom of each rep for 1 second. "Relish the pause," says Samuel. "Use it as a chance to find your squat form."
- Finish with 8 squat reps, this time without the pause. Do 3 sets.
The 24-rep goblet squat hellset can easily anchor a leg day, producing a vicious total-thigh burn at the start of a workout. Don't underestimate it as a finisher, either, or as the sole leg workout on a total-body day. "There are a ton of ways to use this one," says Samuel, "and they'll all leave your legs on fire."
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program.
