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Kettlebell Goblet Squat
Front-loaded squat holding a kettlebell at chest height that targets quads and glutes to build lower body strength and mobility; beginner-friendly with upright posture emphasis.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back, Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Adductors
6/10Adductor Magnus
Hamstrings
5/10Biceps Femoris
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly outward. Hold kettlebell close to chest with both hands, elbows tucked down, core engaged, and chest tall.
- Inhale and push hips back while bending knees to lower body.
- Descend until hips are at or below knee level, keeping elbows inside knees.
- Drive through heels to extend legs and return to start, exhaling as you rise.
- Squeeze glutes at the top while maintaining upright torso.
Coaching Tips
Form Cues
- Chest up
- Knees track over toes
- Elbows push knees out
- Drive through heels
- Core braced
Breathing
Inhale deeply during descent to brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until hips drop below parallel with knees, heels flat on ground, torso upright without rounding back; ascend to full hip and knee extension.
Safety
Safety Notes
- Maintain neutral spine to avoid lower back strain
- Keep kettlebell close to body
- Do not force depth if mobility limited
- Start with light weight to master form
Spotting
Not typically required; partner can assist by supporting under arms if using heavier loads, or use rack safeties.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Heels lifting off ground
- Leaning torso forward
When to Avoid
- Acute lower back injury
- Knee joint issues
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip mobility for upright torso
Build Up First
- Basic understanding of squat mechanics
Also known as
Goblet Squat, KB Goblet Squat, Kettlebell Front Squat
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