PlanWorkouts

Exercise 0534 · REF ZA8b5hc

Kettlebell Goblet Squat exercise animation

Kettlebell Goblet Squat

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

Holding the kettlebell at the chest counterbalances the body through the squat, which tends to encourage a more upright torso and deeper range of motion than a barbell back squat allows most beginners to find naturally. It's one of the most commonly recommended squat variations for teaching proper depth and knee tracking before adding a bar.

How to Do the Kettlebell Goblet Squat

  1. Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
  2. Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Goblet Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Goblet Squat work?
The Kettlebell Goblet Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Kettlebell Goblet Squat?
The Kettlebell Goblet Squat is done with a kettlebell.
What's a good alternative to the Kettlebell Goblet Squat?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.