Strength Training · Mobility
Goblet Squat Pry
The goblet squat pry uses a light kettlebell as a counterbalance while you gently shift in a deep squat to practice hip and ankle mobility.
- Beginner
- Compound
- Moderate injury risk
- No rest timer
How to do it
- Stand with your feet slightly wider than hip-width, toes turned slightly outward.
- Hold the kettlebell by its side handles close to your chest.
- Lower into a squat as deep as you comfortably control.
- Place your elbows against the insides of your knees.
- Shift your weight gently toward your left foot.
- Shift your weight gently toward your right foot.
- Return your weight to the center.
- Stand up through both feet.
Form cues
- Keep your whole foot grounded.
- Gently nudge your knees outward.
- Breathe steadily in the bottom position.
Common mistakes
- Rounding your lower backStop your descent before your pelvis tucks under enough to round your lower back.
- Rocking quickly between sidesMove slowly enough to pause with control on either side.
- Letting the kettlebell drift forwardKeep your forearms nearly vertical so the weight stays over your base of support.
Safety
Forcing the loaded bottom position can strain your groin or irritate your hips and knees. Shifting too far sideways can also make you lose balance.
- Choose a kettlebell light enough to hold comfortably throughout the set.
- Use small side-to-side shifts rather than testing your maximum range.
- Stop if you feel hip pinching, knee pain, or a sharp groin stretch.
If you have ongoing hip, knee, or ankle symptoms, use a shallower bodyweight version or ask a physiotherapist for guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- No rest timer
Each rep includes one left-to-right shift before returning to standing.