Exercises / Goblet Squat

Goblet Squat

Also known as: Kettlebell goblet squat, Dumbbell goblet squat, Goblet hold squat

A front-loaded squat holding a kettlebell at the chest. You sit between the knees with an upright torso, then stand.

Primary muscles
Quadriceps, Glutes (gluteus maximus)
Secondary muscles
Core, Back (upper back)
Equipment
Kettlebell (kettlebell held at the chest)
Pattern
Squat
Difficulty
Beginner
Line diagram of a Goblet Squat.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Cues

  1. Hold a kettlebell by the horns at the chest, elbows pointing down.
  2. Stand with the feet about shoulder-width, toes slightly out.
  3. Sit down between the knees so they track over the toes and the torso stays upright.
  4. Keep the heels down and the bell against the chest; do not let it pull you forward.
  5. Stand by pushing the floor away until the hips and knees finish together.

Common mistakes

  • Letting the bell drift forward so the torso dumps and the heels lift.
  • Turning it into a good-morning by hinging the hips back and leaving the knees still.
  • Cutting the descent high because the elbows jam into the thighs instead of staying inside the knees.

Safety

  • Keep the heels down; if they lift, shorten the range or raise the heels on plates.
  • Use a bell you can hold against the chest without dumping the torso forward.