Kettlebell Goblet Squat
The kettlebell goblet squat is a squat where you hold a single kettlebell against your chest. It builds strength in your quadriceps and glutes, and the weight in front helps you stay upright and keep good position. It suits beginners learning to squat as well as experienced lifters who want a simple, effective leg exercise.
Muscles worked
The Kettlebell Goblet Squat mainly works your quadriceps and glutes, with your hamstrings and abs helping.
Setting up
- Pick up the kettlebell by the sides of the handle (the "horns") with both hands, so the bell hangs down below your hands.
- Hold it close to your chest with your elbows pointing towards the floor. The weight should rest against your body, not hang away from it.
- Stand with your feet slightly wider than shoulder-width and your toes turned out a little, in flat-soled trainers or barefoot-style shoes.
- Start light, perhaps 8-12 kg, until you can control the full movement.
How to do the Kettlebell Goblet Squat
- Stand tall with the kettlebell tight to your chest, ribs down and eyes looking straight ahead.
- Take a breath in and brace your abs as if you were about to be nudged in the stomach.
- Start the squat by bending your knees and sitting your hips down and slightly back, so you drop between your knees.
- Let your knees track out in line with your toes while your elbows travel down towards the inside of your knees.
- Lower until your thighs are around parallel to the floor, or as deep as you can go with your heels flat and your chest tall.
- Press your whole foot into the floor and drive up, keeping the kettlebell against your chest.
- Squeeze your glutes as you stand fully tall, then breathe in and begin the next rep.
Form tips
- Keep your weight across the whole foot, with a feel of pressure through your heels and the base of your big toe.
- Think about pushing your knees out in the direction your toes point, especially as you come out of the bottom.
- Keep the kettlebell glued to your chest. If it drifts away, your chest will tip forward.
- Tense your glutes and abs before you descend to help keep your spine in a steady, neutral position.
- Use a slow, controlled lowering phase of about 2-3 seconds. A pause at the bottom for a second helps you feel the position.
Common mistakes
Heels lifting off the floor
Keep your weight through the middle of your foot and heels. Try turning your toes out slightly or squatting to a shallower depth until your ankles loosen up.
Knees caving inwards
Push your knees out over your toes as you go down and as you stand up. Using a lighter kettlebell and slowing down will help you learn the feeling.
Chest dropping and the kettlebell swinging away
Hug the kettlebell into your chest, keep your elbows down and stay tall. If you can't, the weight is probably too heavy.
Dropping too fast and bouncing out of the bottom
Lower under control and keep tension in your glutes and abs all the way down. Aim for a smooth change of direction, not a bounce.
Sets and reps
| Build strength | 3-5 sets of 5-8 reps with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a controlled lowering phase, resting 60-90 seconds. |
| Fat loss and general fitness | 2-3 rounds of 12-15 reps with a lighter weight, resting 30-60 seconds, either on its own or as part of a circuit. |
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.
Kettlebell Goblet Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Kettlebell Goblet Squat FAQs
How low should I go in a goblet squat?
Aim for your thighs to be at least parallel to the floor if you can keep your heels down and your chest tall. If your position falls apart before that, stop at a depth you can control and work on going lower over time.
What weight kettlebell should I use for goblet squats?
Choose a weight you can hold comfortably against your chest and squat for 10 controlled reps, with a couple left in reserve. Many beginners start around 8-12 kg, and you can go heavier as your technique gets steadier.
What muscles do goblet squats work?
The main muscles are your quadriceps (front of the thighs) and glutes. Your hamstrings help as well, and your abs work to keep you braced while you hold the weight in front of you.
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