Exercise guide · Legs & Glutes

Kettlebell Goblet Squat

The Goblet Squat (Kettlebell) is a squat performed with one kettlebell held by its horns at the chest. This specific grip and implement distinguish it from the dumbbell goblet squat.

Targets: Quads
Equipment: Kettlebell
Type: Compound

Step by step

How to do the Kettlebell Goblet Squat

Stand with the feet around shoulder-width apart and hold one kettlebell by both horns close to the center of the chest.
Brace the trunk, keep the elbows angled down, and plant the whole foot with the toes turned out slightly if comfortable.
Sit down between the hips while bending the knees and keeping the kettlebell close to the torso.
Reach a controlled depth with the knees tracking over the toes and the chest staying tall.
Drive through the whole feet to stand, finishing with the hips and knees extended without leaning backward.

Form cues

Hold the kettlebell by the horns
Keep the bell at the chest
Sit between the hips
Drive through the whole foot

Common mistakes

Using a dumbbell held by one end instead of a kettlebell
Letting the kettlebell drift away from the chest
Allowing the knees to collapse inward
Rising onto the toes or rounding the lower back

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use a kettlebell you can raise to and lower from the chest securely, keep a firm two-handed grip, and squat only through a pain-free range. Stop for sharp knee, hip, back, or wrist pain.

Alternatives

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