Goblet Squat Hip Opener

Beginner Level of Difficulty

The goblet squat hip opener is a beginner warm-up exercise that really helps open up the hips and increase range of motion at the bottom of the squat position.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Kettlebell


The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions

goblet squat hip opener - step 1

Step 1

Start in a deep squat position with your elbows placed just inside of your knees and the kettlebell in both hands.

goblet squat hip opener - step 2

Step 2

Keep you back straight and your weight on your heels as your gently shift your body weight from side to side.

goblet squat hip opener - step 3

Step 3

Maintain this position for as long as you comfortably can.