Kettlebell Goblet Squat Jump
The Kettlebell Goblet Squat Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. You'll need: kettlebells.
Required Equipment
Kettlebell Goblet Squat Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Kettlebell Goblet Squat Jump
Stand with your feet shoulder-width apart, holding a kettlebell securely by the horns against your chest.
Engage your core, push your hips back, and bend your knees to lower into a deep squat position.
Explode upward through your feet, driving off the floor into a vertical jump while keeping the kettlebell close to your chest.
Land softly on the balls of your feet, immediately absorbing the impact by bending your knees back into the squat.
Reset your posture briefly if needed before powering into your next explosive repetition.
Kettlebell Goblet Squat Jump FAQs
What muscles does the Kettlebell Goblet Squat Jump work?
The Kettlebell Goblet Squat Jump mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Goblet Squat Jump?
Kettlebells.
Is the Kettlebell Goblet Squat Jump 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 Kettlebell Goblet Squat Jump go on?
It belongs on leg day in a push/pull/legs routine.
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