Quads exercise
Goblet Squat
Leg bend and extension for quads and glutes. The kettlebell requires you to control its position throughout the movement.
- Primary muscleQuads
- Also worksGlutes
- EquipmentKettlebell
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Kettlebell
How to do the Goblet Squat
4 steps, in the order you do them.
- Hold the kettlebell against your chest by the sides of the handle, with your elbows pointing down.
- Set your feet a bit wider than shoulder width, with your toes pointing slightly out.
- Lower down between your legs with your torso upright, until your elbows brush the inside of your knees.
- Stand up by pushing through your whole foot, keeping the kettlebell against your chest.
Muscles worked
Common Goblet Squat mistakes
What goes wrong most often when you do the Goblet Squat, and how to fix it.
You hold the kettlebell by the handle, hanging away from your chest.
Hold it by the sides of the handle, bell down, tight against your sternum.
Your elbows bump your thighs and stop you above parallel.
Widen your stance a little and let your elbows drop inside your knees.
Your chest falls forward from the weight of the kettlebell.
Keep the kettlebell against your body and your chest up, as if showing off the front of your shirt.
Alternatives to the Goblet Squat
They work the quads with other equipment, including options for training at home.
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More quads exercises
Hack SquatQuads · Machine
Dumbbell Sumo SquatQuads · Dumbbells
Kettlebell Sumo SquatQuads · Kettlebell
Dumbbell SquatQuads · Dumbbells
Frequently asked questions
What muscles does the Goblet Squat work?
The Goblet Squat works mainly the quads. It also works the glutes.