Bollywood actor Soha Ali Khan recently shared a fitness video that’s inspiring thousands to hit the gym. In the clip, she powers through goblet squats, hanging leg raises, and pull-ups—exercises that target strength, stamina, and core stability. But what makes these moves so effective?
Regarding the same, we reached out to a fitness coach who breaks down the science behind Soha’s workout and explains how these exercises can transform your health. Whether you’re a gym newbie or a fitness enthusiast, this guide will show you why goblet squats, leg raises, and pull-ups deserve a spot in your routine—and how to do them right.
How Soha Ali Khan's Workouts Help Multiple Muscle Groups At Once
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Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, applauds Soha’s exercise choices. “Goblet squats, leg raises, and pull-ups are compound movements. They work multiple muscle groups at once, boosting strength and burning calories faster,” according to the expert. He further explained the benefits of these exercises.
- Goblet Squats: “They build leg strength and improve posture. Holding the weight close to your chest engages your core too.”
- Hanging Leg Raises: “These are gold for core stability. They target your abs, hips, and lower back, which most crunches miss.”
- Pull-ups: “A pull-up is the ultimate test of upper-body strength. It works your back, arms, and shoulders while improving grip power.”
1. Goblet Squats: Build Legs and Core
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Why They’re Great:
- Strengthen quads, glutes, hamstrings, and core.
- Improve balance and posture.
Expert Tips for Perfect Form:
- Hold a dumbbell/kettlebell close to your chest.
- Keep feet shoulder-width apart, toes slightly out.
- Squat low (knees over toes), then push through heels to rise.
2. Hanging Leg Raises: Sculpt Strong Abs
How They Help:
- Target upper and lower abs, hip flexors, and obliques.
- Improve spinal stability and posture.
Expert Advice:
- Hang from a bar with straight arms.
- Lift legs to 90 degrees (keep them straight!).
- Lower slowly—no swinging!
3. Pull-ups: Power Up Your Upper Body
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Benefits:
- Build back muscles (lats, rhomboids), biceps, and shoulders.
- Boost grip strength and shoulder mobility.
Expert Tips:
- Start with assisted pull-ups (use resistance bands).
- Engage your core to avoid swinging.
- Lower yourself slowly—2-3 seconds per rep.
The Science of Compound Exercises
Research shows compound exercises (like Soha’s picks) burn more calories and build muscle faster. A 2023 study in Medicine & Science in Sports & Exercise found people doing compound workouts lost twice as much belly fat in 8 weeks compared to those doing cardio alone. The expert explains: “These moves spike your heart rate and build muscle. More muscle means a faster metabolism, even at rest!”
Why These Exercises Work for Everyone
The expert shares why these exercises can help everyone.
- Busy Schedules: Compound exercises save time by working multiple muscles.
- Weight Loss: Burns more calories than isolated moves.
- Functional Fitness: Builds strength for daily tasks (lifting, bending).
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Conclusion
Soha Ali Khan’s fitness video isn’t just about looking strong—it’s about building a healthier, more resilient body. With expert-backed moves like goblet squats, leg raises, and pull-ups, you’ll torch fat, strengthen your core, and boost overall fitness. Start small, stay consistent, and your body will thank you.