Kettlebell Goblet Mobility Squat
Improve squat depth and mobility with the Kettlebell Goblet Squat! Strengthen legs and core in this functional exercise.
The Kettlebell Goblet Mobility 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
Kettlebell Goblet Mobility Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Kettlebell Goblet Mobility Squat Variations and Alternatives
How to do the Kettlebell Goblet Mobility Squat
Stand with your feet slightly wider than hip-width apart, toes slightly turned out.
Hold a kettlebell by the handles or by the "horns" (the side of the handles) close to your chest. Keep your elbows tucked in and your wrists straight.
Brace your core, keep your chest up, and pull your shoulders down and back.
Begin the movement by pushing your hips back as if you are going to sit in a chair.
Continue to lower your body by bending your knees, keeping weight in your heels, making sure your knees track over your toes.
Lower yourself down as far as you can while maintaining a flat back and without lifting your heels off of the ground, aiming for your thighs to be parallel to the ground or lower.
Pause at the bottom of the squat for a moment, maintaining tension in your core and keeping the kettlebell steady.
Press through your heels and drive your hips upward to return to the starting position, straightening your legs to complete the movement.
Repeat the motion for the desired number of repetitions and sets.
---
Kettlebell Goblet Mobility Squat FAQs
What muscles does the Kettlebell Goblet Mobility Squat work?
The Kettlebell Goblet Mobility 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 Kettlebell Goblet Mobility Squat?
Kettlebells.
Is the Kettlebell Goblet Mobility 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 Kettlebell Goblet Mobility Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Goblet Mobility Squat variations and alternatives?
Similar exercises include the Bodyweight Goblet Paused Squat, Elevated Goblet Squat, Mobility Full-Squat and Kettlebell Goblet Squat Pulse.
Training calculators
Work out the numbers behind your training before your next session.