Also known as: kettlebell squat, kb squat, kettlebell front squat, kb front squat
What is Goblet Squat?
The Goblet Squat is an easy weighted squat performed while holding a kettlebell at the chest. It primarily targets the quadriceps, glutes, hamstrings and upper back, promoting an upright torso, core stability and safer squat depth for beginners who need to groove squat mechanics.
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How to Do Goblet Squat
- Chest hold setup: Stand feet shoulder-width, hold the kettlebell by the horns at your chest, elbows close and pointed down to support an upright torso and secure grip.
- Foot and stance: Position feet slightly turned out and shoulder-width apart. Adjust stance for comfort while ensuring knees can track in line with your toes.
- Initiate the squat: Hinge hips back and down, keep a neutral spine and chest up. Push knees outward to track with toes and descend with control.
- Reach depth safely: Descend until hips are at or below knee level while keeping the back flat. Pause briefly at the bottom with a braced core and tight glutes.
- Drive up: Push through the entire foot, drive hips forward and extend knees. Squeeze the glutes at the top and keep the weight close to your chest.
- Breathing and tempo: Inhale on the descent and brace the core, exhale as you stand. Use a controlled tempo and appropriate weight to prevent lower-back strain.
Muscle Groups
Quadriceps, Glutes, Hamstring, 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.
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Goblet Squat?
Goblet squats build quad, glute and hamstring strength while improving core stability, upright posture and squat mechanics. They also teach safe depth and mobility, making them beginner-friendly for loading without a barbell.
What common mistakes should I avoid with the Goblet Squat?
Avoid rounding the lower back, letting knees cave inward, rising onto the toes, or using too much weight. Keep chest up, drive knees out, sit between the heels and prioritize controlled depth and form.
How can I progress or regress the Goblet Squat?
Regress with bodyweight or box squats and lighter kettlebells to master form. Progress by increasing kettlebell load, adding pauses or tempo work, or moving to front or barbell squats once mobility and technique are solid.