How to Do Goblet Squat
Step-by-step instructions, muscles worked and workouts that use the goblet squat.
| Main muscles | Quads |
| Also works | Calves, Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebells |
| Level | Beginner |
| Type | Strength |
How to do it
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Kettlebell Legs Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Full Body Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Lower Body Workout for Beginners5 exercises · about 31 min · KettlebellBeginner Dumbbell Full BodyFrom our videosLeg Day for BeginnersFrom our videos
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Gear for this exercise
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