What is Goblet Squat?

The Goblet Squat is a loaded squat variation where you hold a kettlebell at your chest to keep an upright torso. It primarily targets the quadriceps, glutes, hamstrings and upper back. This easy-level exercise builds leg strength, hip mobility and core stability.

How to Do Goblet Squat

  1. Set up stance: Stand feet shoulder-width with toes slightly turned out; hold the kettlebell vertically at your chest, elbows pointing down and close to your ribs.
  2. Brace your core: Take a deep breath and engage your core, keeping your chest up and spine neutral before initiating the squat to protect your lower back.
  3. Initiate the squat: Push your hips back and bend knees, driving them outward in line with your toes while keeping weight on mid-foot and heels.
  4. Descend with control: Lower until hips are at or below knee level, keep back neutral, elbows inside knees and pause briefly; avoid rounding the lower back.
  5. Drive up: Press through your feet to stand, extend hips and knees, squeeze glutes at the top, exhale and keep the kettlebell steady against your chest.

Muscle Groups

Quadriceps, Hamstring, Glutes, Back

Description

Take a kettlebell and hold it against your chest, elbows in close & pointed down.
Feet should be turned out slightly, this will vary person to person.

Squat down, keeping your back neutral. Push your chest out, the weight will force you to stay upright.
Drive your knees out, tracking in line with your feet. Pull yourself down, engage the hip flexors, and descend so that your hips are below your knees.
Pause at the bottom, stay tight.
Drive your feet through the floor and stand back up, fully extending the hips at the top, squeezing the glutes.
Repeat for repetitions.

Do not allow your back to round at the bottom.
Movement Group: Legs
Equipment: Kettlebell

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Goblet Squat?

The Goblet Squat builds quad and glute strength, improves hip mobility and squat mechanics, and reinforces an upright torso. It's beginner-friendly, enhances core stability, and translates to better performance in heavier squats and daily movements.

What common mistakes should I avoid?

Common mistakes include rounding the lower back, letting knees collapse inward, lifting heels, holding the kettlebell too far from the chest, or stopping too shallow. Focus on bracing, knee tracking, and maintaining a neutral spine throughout the movement.

How can I progress or regress the Goblet Squat?

Progress by increasing kettlebell weight, adding tempo pauses, or doing more reps. Regress with bodyweight squats, reduced range of motion, elevated heels, or a lighter weight. Box squats and controlled tempo variations help bridge skill gaps.