VideoGoblet Squat
Learn how to do goblet squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do goblet squat
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Goblet Squat: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do goblet squat?
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
What muscles does goblet squat work?
Goblet Squat primarily trains the quadriceps and glutes, with the shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for goblet squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of goblet squat?
Related options include Kettlebell Goblet Squat, Kettlebell Front Squat, Kettlebell Lunge. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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