Quads · Compound movement
Kettlebell Goblet Squat
A compound exercise for the quads, with the glutes working too. You need kettlebells.
Looping the start and end of the movement.
Primary muscle
Quads
Secondary muscles
Glutes
Equipment
Kettlebell
Difficulty
Intermediate
How to perform the Kettlebell Goblet Squat
- Hold a single kettlebell by the horns of the handle against your chest with the elbows tucked in underneath.
- The kettlebell hangs slightly below the hands, so it sits close to the body and counterbalances the squat nicely.
- Set the feet slightly wider than shoulder width with the toes turned out and brace the core.
- Sit straight down between the hips, letting the elbows track down the inside of the thighs.
- Descend to a deep bottom position while keeping the torso upright and the chest tall.
- Drive through the mid-foot to stand, keeping the kettlebell pinned tight against the chest.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Letting the kettlebell drift off the chest, which pulls the torso forward.
- •Rounding the upper back to hold a too-heavy bell instead of staying tall.
- •Cutting the squat short rather than sinking to a deep bottom.
- •Letting the knees cave inward on the way up.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Kettlebell Goblet Squat fits into hypertrophy and strength splits that prioritize quads volume.
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