Kettlebell Goblet Squat
A kettlebell goblet squat that holds the weight at chest level targets quads, glutes, and core to build lower-body strength and improve posture; commonly scaled with lighter weights for beginners.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves, Adductors
Accessory Muscles
Traps, Forearms
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
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Adductors
3/10Adductor Magnus
Traps
2/10Upper Traps
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Cup a kettlebell at chest height with both hands, elbows tucked, core engaged.
- Push hips back and bend knees to lower body.
- Keep chest up and back straight as you descend.
- Lower until thighs are parallel to floor.
- Drive through heels to extend hips and knees.
- Squeeze glutes at top to stand fully.
- Maintain kettlebell close to chest throughout.
Coaching Tips
Form Cues
- Chest tall
- Knees track toes
- Heels down
- Core tight
- Elbows in
Breathing
Inhale during descent; exhale and brace core during ascent.
Tempo
3-1-1
Range of Motion
Descend until thighs parallel to floor; ascend to full hip and knee extension without locking knees.
Safety
Safety Notes
- Avoid if acute knee or lower back pain
- Use light weight if new to squats
- Warm up joints first
- Ensure clear space around you
Spotting
Spotting not required; self-limit depth with form control or use a box for regression.
Common Mistakes
- Knees caving inward
- Rounding back
- Heels lifting
- Leaning forward excessively
- Gripping too loosely
When to Avoid
- Acute knee injuries
- Lower back strains
- Shoulder impingement
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for depth
Build Up First
- Master bodyweight squat
- Basic hip hinge proficiency
Also known as
Goblet Squat, KB Squat
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