Goblet Squat
Goblet Squat is a beginner-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes, hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.