Goblet Squat
Master the Goblet Squat! Build strength, improve form, and enhance your lower body power. A fundamental exercise for all fitness levels.
The Goblet Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: kettlebells.
Required Equipment
Goblet Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Goblet Squat Variations and Alternatives
How to do the Goblet Squat
Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outwards.
Hold the kettlebell by the horns close to your chest. This is your starting position.
Brace your core and keep your chest up as you initiate the squat by pushing your hips back and bending at the knees.
Squat down until your hips are lower than your knees or as far as you can comfortably go while keeping your heels flat on the ground.
Make sure your knees are tracking in line with your toes and not caving inwards.
Push through your heels and extend your hips and knees to return to the starting position.
Squeeze your glutes at the top of the movement before beginning the next repetition.
Perform the desired number of reps and sets, maintaining proper form throughout.
Make sure to keep the kettlebell close to your body during the movement to maintain balance and control, and avoid rounding your back by keeping your spine in a neutral position. Adjust the weight of the kettlebell as necessary to match your strength and skill level.
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Goblet Squat FAQs
What muscles does the Goblet Squat work?
The Goblet Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Goblet Squat?
Kettlebells.
Is the Goblet Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Goblet Squat variations and alternatives?
Similar exercises include the Bodyweight Goblet Paused Squat, BOSU™ Ball Goblet Squat, Cable Goblet Squat and BOSU™ Ball Dumbbell Goblet Squat.
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