How to do a Kettlebell Goblet Squat
The Kettlebell Goblet Squat is a beginner kettlebell exercise that works your glutes and quads, with help from your hamstrings and calves.
How to do a Kettlebell Goblet Squat, step by step
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Glutes Quads |
|---|---|
| Secondary muscles | Hamstrings Calves |
| Equipment | Kettlebell |
| Difficulty | Beginner |
Common mistakes
- Rounding the back
- Knees caving in
- Not reaching adequate depth
- Using too heavy of a weight
- Not engaging the core
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Kettlebell Goblet Squat work?
The Kettlebell Goblet Squat mainly works your glutes and quads. It also works your hamstrings and calves.
Is the Kettlebell Goblet Squat good for beginners?
Yes. The Kettlebell Goblet Squat is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Kettlebell Goblet Squat should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Kettlebell Goblet Squat?
Good alternatives are Barbell Back Squat, Curtsey Squat and Jump Squat.
Put it in a workout plan
Track your Kettlebell Goblet Squat in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.