Goblet Squat
Upper legsStrengthBeginnerKettlebell
A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.
How to do it
- Hold a kettlebell at chest height with both hands.
- Squat down keeping the weight close to your chest.
- Drive back up.
- Repeat.
Tips
- The goblet position naturally encourages an upright torso.
- Push knees out at the bottom.
Muscles
Primary: Glutes (max), Quadriceps
Secondary: Hamstrings
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Variations
Box SquatNo equipment · Intermediate
Bulgarian Split SquatDumbbells · Intermediate
Smith Machine Bulgarian Split SquatSmith machine · Intermediate
Kettlebell Bulgarian Split SquatKettlebell · Intermediate
Barbell Bulgarian Split SquatBarbell · Advanced
Deep Squat HoldNo equipment · Beginner
One Arm Kettlebell Front SquatKettlebell · Intermediate
Front SquatBarbell · Intermediate
