Goblet Cyclist Squat
The goblet cyclist squat is a kettlebell squat variation that combines a heel elevation with front-loaded weight to maximize quadriceps activation. The elevated heels allow for deep knee flexion and keep the torso upright throughout the movement.
How to do it
- Hold a kettlebell at chest height and stand with your heels elevated on a plate or wedge, feet close together.
- Keeping your chest upright and knees tracking forward, descend into a deep squat.
- Lower until your hips are below your knees.
- Drive through your elevated heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest tall throughout the squat
- Let your knees track forward over your toes
- Drive evenly through your elevated heels
- Maintain a slow and controlled descent
Breathing: Inhale deeply as you lower down into the squat, and exhale steadily as you drive back up to the starting position.
Common mistakes
- Letting the heels slide off the wedge, which reduces quad engagement and balance
- Leaning the torso too far forward, which shifts the work away from your quads
- Rushing through the bottom position without control
- Using a weight that is too heavy, forcing you to round your upper back
Muscles worked
Primary: quads. Secondary: glutes, abs, calves.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp discomfort in your knees, ease off or remove the heel elevation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why are my heels elevated on a plate?
Elevating your heels allows for deeper knee flexion and helps keep your torso upright, placing more direct focus on your quadriceps.
What if I feel this mostly in my lower back?
This usually happens if your chest drops forward. Focus on keeping your torso tall and hold the kettlebell securely against your chest.
How often can I do goblet cyclist squats?
Two to three times per week with at least one rest day between sessions is a great starting point for most beginners.