Goblet Squat
Also known as: kettlebell goblet squat, dumbbell goblet squat
Goblet Squat is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, rectus femoris and gluteus maximus. Also works: vastus medialis, vastus intermedius, biceps femoris, upper abs and anterior deltoid. Equipment: kettlebell.
Muscles worked
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.
Common mistakes
- The weight drifting away from the chest — the torso tips forward.
Tips
- Hold the kettlebell or dumbbell at your chest, elbows inside the knees at the bottom.
- A great way to learn a deep squat before the barbell.
Used in these programs
The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymKettlebell Full Body WorkoutOne kettlebell for strength and conditioning: swings, goblet squats, rows, presses, thrusters and Turkish get-ups.
Intermediate · 3 times a week · HomeSimilar exercises
Alternatives with other equipment
