How to do a goblet squat
The goblet squat is a squat with a kettlebell held at your chest. The weight in front helps you sit upright and deep, so it trains your quads and glutes well and is one of the best squats to learn first.
- Lower body
- Kettlebell
- 12 reps
kettlebell goblet squat, kettlebell squat
How to do it
- Stand with your feet shoulder-width apart, toes turned out a little.
- Hold the kettlebell by the horns, close to your chest, elbows pointing down.
- Breathe in, brace your stomach, and sit your hips down between your heels.
- Go down until your elbows touch the inside of your knees, or as low as you can with a flat back.
- Push the floor away through your whole foot and stand up tall.
Form cues
- Hold the bell at your chest
- Elbows inside your knees
- Knees follow your toes
- Heels stay down
Muscles worked
Main: quads, glutes
Also: core, upper back, hamstrings
Common mistakes
- Your heels lift off the floor. Fix: Sit back a little more and push through your whole foot. Turn your toes out a bit.
- Your knees cave in. Fix: Push your knees out over your toes. Use your elbows to nudge them out at the bottom.
- The bell drifts away from your chest. Fix: Hold it touching your chest the whole time. Keep your elbows down.
- You lean far forward. Fix: Keep your chest up and think of sitting down between your feet, not behind them.
Make it easier: Bodyweight squat
Do the same squat without the kettlebell, arms straight in front of you for balance.
Make it harder: Kettlebell thruster
At the top of each squat, press the bell overhead in one smooth move.
In a workout
Do 12 reps per set at a steady pace, rest 60 seconds, and repeat 3 to 4 times. Take about 2 seconds to lower each rep.
Safety: Take care if you have knee or hip pain; go only as deep as you can without pain, and stop if a joint hurts.
Questions
What muscles does the goblet squat work?
It mainly works your quads and glutes. Your core and upper back work to hold the bell and keep your chest up.
How deep should a goblet squat be?
Go as deep as you can with heels down and a flat back. For many people that is elbows to knees or a little lower.
Is the goblet squat good for beginners?
Yes. The weight at your chest helps you stay upright and balanced, so it is one of the easiest ways to learn to squat with load.
