Goblet Squat
The goblet squat is a squat done while holding a kettlebell in front of your chest. It mainly builds the quadriceps, with the glutes and abs helping to drive you up and keep you upright. The weight out in front helps you sit down between your knees and stay tall, so it suits beginners learning to squat and experienced lifters who want a simple leg exercise.
Muscles worked
The Goblet Squat mainly works your quadriceps, with your glutes and abs helping.
Setting up
- Pick up the kettlebell by the horns (the sides of the handle) with both hands, so the bell hangs below your hands. Start light, around 8-12 kg for most beginners.
- Hold the bell against your upper chest with your elbows pointing down. The weight should rest against your body, not hang away from it.
- Stand with your feet slightly wider than shoulder-width apart and your toes turned out a little, around 15-30 degrees. Wear flat or firm-soled trainers.
- Stand tall with your ribs stacked over your hips and your eyes looking straight ahead.
How to do the Goblet Squat
- Take a breath in and brace your abs as if you were about to be nudged in the stomach, keeping the kettlebell pinned to your chest.
- Start the squat by bending your knees and sending your hips down and slightly back at the same time.
- Let your knees track out in the same direction as your toes while you lower yourself straight down between your legs.
- Keep lowering until your thighs are at least parallel to the floor, or as deep as you can go while staying tall. Your elbows should come down inside your knees.
- Pause for a moment at the bottom without relaxing your abs or letting the weight pull your chest forward.
- Push your whole foot into the floor and drive up, squeezing your glutes as you stand to finish tall. Breathe out as you rise past the hardest point.
Form tips
- Keep the kettlebell touching your chest the whole time. If it drifts forward, your torso will tip with it.
- Think about sitting down between your heels rather than back onto a chair. This helps you stay upright and gets the quadriceps working.
- Keep your weight spread across the whole foot: heel, big toe and little toe. Imagine screwing your feet into the floor to help your knees stay out.
- Use your elbows as a depth guide. Gently press them against the insides of your knees at the bottom to open your hips and keep your knees from caving in.
- Slow the lowering phase to about two or three seconds. It makes light weights feel challenging and helps you learn the position.
Common mistakes
Knees caving inwards
Turn your toes out slightly and push your knees out towards your little toes as you go down. Use your elbows against the insides of your knees as a prompt, and lower the weight if you can't hold this position.
Leaning forwards and dropping the chest
Pull the kettlebell snugly into your chest and keep your elbows pointing down. Brace your abs before you descend and try to keep your chest facing the wall in front of you, not the floor.
Heels lifting off the floor
Keep your weight in the middle of your foot and push the floor away. If your heels still lift, turn your toes out a little more or squat with a thin plate under your heels while you build up mobility.
Stopping well short of full depth
Use a lighter weight and aim to get your thighs at least parallel to the floor. A box or bench to tap lightly at the bottom can help you find a consistent depth.
Sets and reps
| Build strength | 4-5 sets of 5-8 reps with the heaviest kettlebell you can hold with good form, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a controlled lowering phase, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds. It also works well as part of a circuit with other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Goblet Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Goblet Squat FAQs
What weight should I use for goblet squats?
Start with a kettlebell you can lift to your chest comfortably, often 8-12 kg for beginners. You should be able to finish every rep with good form and feel you could do 2-3 more. Increase the weight in small steps once your target reps feel steady.
How low should I go on a goblet squat?
Aim for your thighs to be at least parallel to the floor, with your elbows inside your knees, as long as you can keep your chest tall and your heels down. If you can't get that deep yet, go as low as you can with good form and gradually work deeper.
Can I do goblet squats with a dumbbell instead of a kettlebell?
Yes. Hold one end of the dumbbell upright against your chest with both hands cupped underneath it. The technique is the same, so use whichever feels more secure and comfortable.
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