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

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

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

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).

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.