Goblet Squat
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings, Shoulders
- Equipment
- Kettlebell
- Level
- Beginner
- Type
- Compound · Push
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.
Quick answers
- What muscles does the Goblet Squat work?
- Mainly the quads, with help from the calves, glutes, hamstrings, shoulders.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
- Front Squats With Two Kettlebells
- Kettlebell Pistol Squat
- One-Arm Overhead Kettlebell Squats
- Backward Drag
- Barbell Full Squat
- Barbell Hack Squat
Exercise descriptions: free-exercise-db, public domain.