How to do the Kettlebell Goblet Squat
Kettlebell Goblet Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Kettlebell Goblet Squat demonstration · © GymiaFit
Kettlebell Goblet Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Goblet Squat step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
- 2Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
- 3Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Kettlebell Goblet Squat — questions
What muscles does the Kettlebell Goblet Squat work?
The Kettlebell Goblet Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Kettlebell Goblet Squat?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Goblet Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Goblet Squat?
Kettlebell Front Squat, Kettlebell Lunge Pass Through, Kettlebell Swing train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Goblet Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.