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Goblet Squat

QuadsKettlebellBeginnerCompound
Goblet Squat — start position
Start
Goblet Squat — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings, Shoulders

How to do it

  1. 01

    Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

  2. 02

    Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

  3. 03

    At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

In the app

Goblet Squat appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

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