Goblet Squat
A squat done holding a kettlebell close to your chest, which is one of the easier ways for beginners to learn squat depth and posture while training the quads, glutes, hamstrings, calves and shoulders.
- Primary musclesQuads
- Secondary musclesCalves, Glutes, Hamstrings, Shoulders
- EquipmentKettlebell
- LevelBeginner · compound
How to do the goblet squat
- Stand holding a kettlebell by the horns close to your chest; this is your starting position.
- Keep your chest up, head up and back straight throughout the movement.
- Squat down between your legs, lowering until your hamstrings rest near your calves.
- Pause briefly at the bottom of the squat.
- Use your elbows to gently press your knees outward while still at the bottom.
- Push through your feet to return to standing, repeating for the rest of your set.
Original library instructions (3 steps)
- 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 to 20 repetitions.
Common mistakes
- Letting the knees cave inward on the way up; use your elbows to help keep them tracking outward.
- Rounding the back at the bottom of the squat; keep your chest lifted and core braced.
- Holding the kettlebell too far from your chest; keep it close for a more stable position.
- Rushing through the bottom pause; take a moment there before driving back up.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- The goblet squat is a good way to learn squat depth before moving on to a barbell version.
- If this becomes part of a regular leg day, save that workout in GymPilot so the sets and reps are ready to go next time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the goblet squat good for beginners?
Yes, it is one of the more approachable squat variations, since holding the weight in front helps keep the torso upright naturally.
What muscles does the goblet squat work?
It mainly targets the quads, with the glutes, hamstrings, calves and shoulders all playing a supporting role.
