Goblet Squat

How to do it

Hold the bell by the horns against your chest, elbows in. Feet shoulder-width apart. Sit straight down between your knees as if into a chair, chest up the whole way. At the bottom, your elbows should push your knees gently apart. Drive through your full foot to stand. The bell at your chest acts as a counterbalance — let it pull you into proper depth.

Why it's good for runners

Builds quad, glute, and hip strength — the same muscles that absorb impact on downhills and keep your legs driving in the last 10K of a marathon. Holding the bell at your chest also forces an upright posture, which protects your lower back.

Common mistakes

Going through only a partial range misses the point — let the bell pull you into a deep squat. Don't round your upper back, don't shift onto your toes, and keep your heels planted the whole time.