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Goblet Squat, starting position 
Goblet Squat, finishing position
StrengthbeginnerKettlebells
Goblet Squat
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings, Shoulders
Equipment
Kettlebells
Level
beginner
Goblet Squat demonstration
How to Perform
- 1Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- 2Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- 3At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstringsShoulders
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Goblet Squat work?
Goblet Squat primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings, Shoulders as secondary muscles.
What equipment do I need for Goblet Squat?
Goblet Squat requires Kettlebells.
Is Goblet Squat suitable for beginners?
Yes, Goblet Squat is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Goblet Squat
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.