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All exercises

Kettlebell goblet squat

Beginner

Kettlebell goblet squat is a compound kettlebell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Kettlebell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
  2. 2Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
  3. 3Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Dumbbell squatDumbbell
  • Dumbbell bench squatDumbbell
  • Band squatResistance band
  • Kettlebell front squatKettlebell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight

Harder variations

  • Weighted squatWeight plate
  • Kettlebell front squatKettlebell
  • Frankenstein squatBarbell
  • Kettlebell pistol squatKettlebell
Logged today · 2 min restKettlebell goblet squat

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