Exercise Library
Kettlebell Goblet Squat
Stand with feet about shoulder-width apart and toes slightly turned out. Hold a kettlebell close to your chest with both hands (by the horns or under the bell), keeping your elbows pointed down and in. Brace your core and initiate the movement by sitting your hips back and bending your knees at the same time. Lower yourself under control until your thighs are at least parallel to the floor, keeping your chest upright and heels grounded. Drive through your heels to stand back up, fully extending hips and knees while keeping the kettlebell stable at your chest. Repeat for controlled reps.
Primary muscle
Primary: Quadriceps
Secondary muscles
Glutes Secondary: Hamstrings, Adductors, Calves, Core (Abs & Obliques), Upper Back, Forearms
Equipment
Kettlebell
Category
Quadriceps
How to Do the Kettlebell Goblet Squat
- Hold a kettlebell at chest height by the horns, elbows pointing down and bell tight to your body.
- Stand with feet slightly wider than shoulder width, toes turned out a touch.
- Brace your core and keep your chest proud before initiating the descent.
- Sit down and back, bending hips and knees together while the elbows travel inside the knees.
- Descend as deep as you can with a flat back and flat heels, ideally below parallel.
- Pause briefly in the bottom without relaxing, keeping the bell glued to your chest.
- Drive through the whole foot to stand tall, squeezing the glutes at the top.
- Repeat for the set, breathing in on the way down and out on the way up.
Common Mistakes
- Letting the bell drift away from the chest: a floating kettlebell tips you forward and exhausts the arms; keep it pinned to your sternum.
- Heels lifting off the floor: rocking onto the toes shifts stress to the knees; if depth pulls your heels up, elevate them slightly or work on ankle mobility.
- Collapsing the chest in the bottom: a rounded upper back defeats the goblet counterbalance; stay tall against the load.
- Cutting depth: stopping high skips the strongest stimulus for the glutes; use the counterweight to sit genuinely deep.
Track This Exercise in the App
Log your kettlebell goblet squat sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.