Kettlebell Goblet Squat Mobility

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed out 15-30 degrees.
2. Hold the kettlebell by the horns (the sides of the handle) tucked tight against your chest at sternum height.
3. Engage your core and pull your shoulder blades back and down to create a 'shelf' for the weight.

How to do it

1. Inhale deeply into your belly and sit your hips back and down, keeping your chest upright and the kettlebell glued to your torso.
2. Descend into the deepest squat possible, allowing your elbows to track inside your knees.
3. At the bottom, use your elbows to gently pry your knees outward while shifting your weight slightly from side to side for 3-5 seconds.
4. Exhale and drive through your mid-foot to stand back up, maintaining a neutral spine throughout the ascent.

Form checklist

• Keep your heels firmly planted on the floor at all times.
• Maintain a 'proud chest' to prevent the kettlebell from pulling your upper back into a rounded position.
• Ensure your knees track in the same direction as your toes, never caving inward.
• Keep the kettlebell in contact with your chest to maintain your center of gravity.

Pro tips

• While in the bottom position, perform 'prying' motions by rotating your torso slightly or drawing small circles with your hips to find and release tight spots.
• Focus on deep diaphragmatic breathing while at the bottom of the squat to help the pelvic floor and adductors relax into the stretch.

Make it harder

• Increase the 'prying' duration at the bottom to 10-15 seconds per rep.
• Perform a 'bottom-up' hold by gripping the kettlebell handle with the bell facing the ceiling to increase core and shoulder stability demands.

Frequently asked

What muscles does the kettlebell goblet squat mobility work?

The kettlebell goblet squat mobility primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell goblet squat mobility?

The kettlebell goblet squat mobility uses kettlebell.

Is the kettlebell goblet squat mobility good for beginners?

The kettlebell goblet squat mobility is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps