Goblet Squat

How to do the Goblet Squat

1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. 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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, shoulders
Equipment	kettlebell
Difficulty	beginner
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Harder than the Goblet Squat

Reverse Band Power Squat expert · Barbell Box Squat with Bands expert · Barbell Power Jerk expert · Barbell

Superset the Goblet Squat with

Opposing hamstrings work — alternate sets without extra rest.

Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings Kettlebell Dead Clean hamstrings Kettlebell Hang Clean hamstrings

Common questions

What muscles does the Goblet Squat work?

The Goblet Squat primarily works the quads, with the calves, glutes, hamstrings, and shoulders as secondary movers. Kettlebell Pistol Squat, One-Arm Overhead Kettlebell Squats, and Squat Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the Goblet Squat?

Kettlebells. Without kettlebells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Goblet Squat suitable for beginners?

Yes, the Goblet Squat is rated beginner. Reverse Band Power Squat, Box Squat with Bands, and Power Jerk are the progressions from here.

Where should the Goblet Squat go in a workout?

Early — the Goblet Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Alternating Hang Clean and Double Kettlebell Alternating Hang Clean later.

Similar exercises

Kettlebell Pistol Squat Kettlebell One-Arm Overhead Kettlebell Squats Kettlebell Squat Jerk Barbell Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell