Strength Training · Bodybuilding
Goblet Squat
The goblet squat is a squat with a kettlebell held at your chest. It trains your thighs and glutes while challenging you to keep your torso steady.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about shoulder-width apart, toes turned slightly outward.
- Hold the sides of the kettlebell handle with both hands, keeping the bell close to your chest.
- Lower your hips between your knees until your thighs are roughly parallel to the floor, or to your comfortable depth.
- Push through your whole foot to return to standing.
Form cues
- Brace your belly before lowering.
- Keep your knees following your toes.
- Exhale as you stand.
Common mistakes
- Heels liftingShorten your squat depth or use a stable squat wedge to keep your heels supported.
- Weight drifting forwardPoint your elbows down rather than reaching them forward.
- Collapsing at the bottomReverse the movement before your torso folds forward or your lower back noticeably rounds.
Safety
Excessive weight or fatigue can pull your torso forward and strain your back. A slipping grip can cause you to drop the kettlebell onto your feet.
- Choose a weight you can bring to chest height and lower safely without swinging.
- Keep the handle and your hands dry.
- End the set when your grip starts slipping or you cannot control the descent.
If you have knee, hip, back, or wrist pain, try a lighter or shallower version and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
- Squat Wedge (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set with enough strength left for about two more controlled reps.