Goblet Squat
The goblet squat is a kettlebell lower body exercise targeting the quadriceps and glutes. Holding the weight at the chest promotes an upright torso and is commonly used as a teaching tool for proper squat mechanics.
How to do it
- Hold a kettlebell vertically at chest height with both hands cupping the bell.
- Stand with feet shoulder-width apart and toes turned slightly outward.
- Keeping your chest up and elbows inside your knees, descend into a deep squat.
- Lower until your thighs are parallel to or below the floor.
- Drive through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Cup the kettlebell firmly against your chest
- Keep your chest proud and upper back engaged
- Drive your knees out slightly as you descend
- Keep your heels flat on the floor the entire time
Breathing: Inhale deeply as you lower into the squat to brace your core, and exhale steadily as you drive back up to the starting position.
Common mistakes
- Dropping the chest forward, which shifts unnecessary stress to the lower back instead of the legs.
- Allowing the knees to cave inward, which reduces stability and strains the knee joints.
- Lifting the heels off the floor, which pulls your balance forward and shortens your depth.
Muscles worked
Primary: quads. Secondary: glutes, abs, upper back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and reduce your depth.
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
Where should I feel a goblet squat?
You should feel your quadriceps working in the front of your thighs and your glutes in your backside. Your core and upper back will also work to keep the weight steady.
Can I do goblet squats without a kettlebell?
Yes, you can easily substitute a dumbbell, a heavy water bottle, or even practice using just your body weight until you feel comfortable with the movement.
How deep should I go?
Aim to lower your hips until your thighs are roughly parallel to the floor, provided you can keep your chest up and heels down. Go only as deep as your flexibility allows.