Exercise guide
Goblet Squat
Quadriceps · Kettlebells
Form cues
- Hold a dumbbell or kettlebell at your chest
- Squat until hamstrings touch calves
- Push knees out with elbows at bottom
How to do Goblet Squat, step by step
- 1Stand holding a light kettlebell by the horns close to your chest.
- 2This will be your starting position.
- 3Squat down between your legs until your hamstrings are on your calves.
- 4Keep your chest and head up and your back straight.
- 5At the bottom position, pause and use your elbows to push your knees out.
- 6Return to the starting position, and repeat for 10-20 repetitions.
Muscles worked
- Main muscle
- Quadriceps
- Equipment
- Kettlebells
Sets and reps
How the free programs use it:
- Push / Pull / LegsBeginner swap for Barbell Full Squat · 4 × 6–8
- Bro SplitBeginner swap for Barbell Full Squat · 4 × 6–8
- Arnold SplitBeginner swap for Barbell Full Squat · 4 × 6–8
- Upper / LowerBeginner swap for Barbell Full Squat · 4 × 6–8
- Full BodyFull Body A · 3 × 8–10
- PPL + Upper / LowerBeginner swap for Barbell Full Squat · 4 × 6–8
- PPL / Arnold HybridBeginner swap for Barbell Full Squat · 4 × 6–8
- 2-Day Full BodyBeginner swap for Barbell Full Squat · 3 × 6–10
- Lower Body / Glute FocusBeginner swap for Barbell Full Squat · 3 × 6–10
- Dumbbell Full BodyFull Body A · 3 × 10–12
- Power + Size Upper / LowerBeginner swap for Barbell Full Squat · 4 × 3–5
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.