Goblet Squat

Instructions

  • Grab a kettlebell in the sides of the handle, and hold the kettlebell against your chest.
  • Stand with your feet about shoulder width apart.
  • Inhale, lightly brace your core, and squat down as deep as possible.
  • Reverse the movement, and return to a standing position. Exhale on the way up.

Commentary

The goblet squat is a classic kettlebell exercise, and a great entry-level exercise or warm-up for the barbell squat. It can also be a strength training exercise in it’s own right, but you might find yourself limited by how heavy a kettlebell you can hold against your chest, and not by your leg strength. In that case, the kettlebell front squat might be an alternative that lets you hold more weight.

Because the load is placed in front of your body, it will help you with balance in this exercise, which for many people means that they will be able to squat deep much easier. If you are struggling with depth or mobility in the barbell squat, this exercise might serve as a useful tool for fixing that.

Goblet squats are usually done with a kettlebell, but you can also use a weight plate or a dumbbell.

Muscles Worked

Primary

  • Quads
  • Glutes
  • Adductors

Secondary

  • Lower Back
  • Calves

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Text and graphics from the StrengthLog app.