Kettlebell Goblet Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Hold the kettlebell by the horns close to the chest, keeping the elbows tucked in.
• Stand with a shoulder-width stance, push the knees out, and sit the hips down between the heels.
• Lower under control until the thighs are at least parallel to the floor, keeping the torso upright.
• Drive through the midfoot to stand back up, squeezing the glutes at the top.

Common mistakes

• Allowing the knees to cave inward during the descent or ascent.
• Letting the elbows flare out, which pulls the torso forward and rounds the back.
• Rising onto the toes and letting the heels lift off the ground.

Frequently asked questions

Can I touch my elbows to my knees at the bottom of the squat?

Yes, pointing the elbows inside the knees is a good depth indicator, but avoid resting the weight of your torso on your thighs.

How does the Goblet Squat compare to a Back Squat?

The front-loaded position of the Goblet Squat allows for a more upright torso, reducing shear stress on the lower back and placing more emphasis on the quadriceps.

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