Exercise guide
Kettlebell Goblet Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Kettlebell Goblet Squat is a foundational lower-body movement that builds leg strength and core stability while teaching proper squat mechanics. Holding the weight in front of the chest acts as a counterbalance, allowing for a deeper, more upright squat that heavily targets the quads and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell by the horns (the sides of the handle) close to your chest, just below your chin.
- Tuck your elbows in so they are pointing down toward the floor.
- Engage your core and pull your shoulder blades back and down to create a stable shelf.
How to do it
- Inhale and begin the movement by hinging at the hips and bending your knees simultaneously.
- Lower your hips until your thighs are at least parallel to the floor, allowing your elbows to track inside your knees.
- Exhale and drive through your mid-foot to return to the starting position, squeezing your glutes at the top.
- Maintain a controlled 2-second descent and a powerful 1-second ascent.
Form checklist
- Keep the kettlebell glued to your chest; do not let it drift forward.
- Keep your chest up and back flat throughout the entire range of motion.
- Ensure your knees track in line with your toes, avoiding internal collapse.
- Keep your heels firmly planted on the ground at all times.
Pro tips
- Use the 'prying' technique: at the bottom of the squat, use your elbows to gently push your knees out to increase hip mobility.
- Focus on 'tearing the floor apart' with your feet to maximize glute activation and lateral hip stability.
Make it harder
- Add a 3-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
- Perform a 1.5 rep squat: descend fully, rise halfway, descend again, and then stand up completely.
Frequently asked
- What muscles does the kettlebell goblet squat work?
- The kettlebell goblet squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell goblet squat?
- The kettlebell goblet squat uses kettlebell.
- Is the kettlebell goblet squat good for beginners?
- Yes. The kettlebell goblet squat is a beginner-friendly movement and a strong foundation to build on.
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