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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Goblet Squat (Kettlebell)
Hold a kettlebell close to your chest with both hands. Squat down deep, keeping your elbows inside your knees. Keep your chest tall and don't let the weight pull you forward.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart, holding a kettlebell with both hands close to your chest.
- Keep your elbows tucked in and the kettlebell positioned vertically.
- Step 2Position Your Feet
- Turn your toes slightly outward, ensuring a stable base.
- Your feet should be flat on the ground, providing a solid foundation for the squat.
- Step 3Engage Your Core
- Tighten your core muscles to support your spine throughout the movement.
- Maintain a neutral spine, avoiding any rounding of your back.
- Step 4Initiate the Squat
- Begin the squat by pushing your hips back as if sitting into a chair.
- Bend your knees and lower your body while keeping the kettlebell close to your chest.
- Step 5Lower Your Body
- Lower yourself until your thighs are at least parallel to the ground, or as low as comfortable.
- Ensure your knees are tracking over your toes and not caving inward.
- Step 6Return to Standing
- Push through your heels to rise back up to the starting position.
- Keep the kettlebell close to your chest as you stand tall.
- Step 7Repeat
- Perform the desired number of repetitions, maintaining good form throughout each squat.
- Step 8Finish the Exercise
- After completing your reps, carefully lower the kettlebell to the ground.
- Stand upright and take a moment to catch your breath before moving on.