Scan to open on your phonegymvim.app/exercises/kettlebell-goblet-squat

Kettlebell Goblet Squat 6s · no sound

Kettlebell Goblet Squat

A squat holding a kettlebell by the horns at chest height, which keeps the torso upright through full depth.

Primary muscle
Quads
Equipment
Kettlebell
Difficulty
Beginner
Movement
Squat
Share

How to do it

  1. Stand with your feet about shoulder width and your toes turned out slightly.
  2. Hold a kettlebell by the horns with both hands at chest height.
  3. Keep the elbows tucked close to your ribs and brace your trunk.
  4. Push the hips back and bend the knees together to descend.
  5. Lower until your thighs are at least parallel to the floor.
  6. Drive through the whole foot to stand and reset at the top.

Common mistakes

  • Letting the kettlebell drift away from the chest, which pulls the torso forward.
  • Rounding the lower back at the bottom, which loads the spine rather than the legs.
  • Lifting the heels to reach depth, which moves load onto the front of the knee.
  • Letting the knees fall inside the toes, which cuts the force the quadriceps can produce.

Muscles worked

Primary
Quads
Secondary
AbsAdductorsCalvesGlutesHamstrings

Same movement, other equipment

Belt Squat Beginner Belt Squat Quads Machine Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Pause Squat Beginner Pause Squat Quads Bodyweight

Similar exercises

Goblet Squat Prying Hold Beginner Goblet Squat Prying Hold Adductors Kettlebell Prying Goblet Squat Beginner Prying Goblet Squat Quads Kettlebell Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell Kettlebell Walking Lunges Advanced Kettlebell Walking Lunges Quads Kettlebell

Good to know

What muscles does the Kettlebell Goblet Squat work?
Mainly the quads. It also works the abs, adductors, calves, glutes and hamstrings.
What equipment do you need for the Kettlebell Goblet Squat?
It uses a kettlebell. Without it, the Belt Squat and the Machine Hack Squat train the same muscles the same way.
Is the Kettlebell Goblet Squat good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod