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Quadriceps · Beginner

Kettlebell Goblet Squat

Kettlebell Goblet Squat for squatting focused on quadriceps.

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Kettlebell Goblet Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell by the horns close to the chest.
  2. 02Set the feet slightly wider than hips with toes turned out as needed.
  3. 03Lower into a squat while the elbows travel inside the knees.
  4. 04Keep the chest tall and the heels grounded through the bottom.
  5. 05Press the floor away to stand and keep the kettlebell close.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDual Kettlebell Front SquatRelated variationKettlebell Calf Raise and Front SquatRelated variationKettlebell Narrow Stance Goblet SquatRelated variationKettlebell Resistance Band Full Squat from DeficitRelated variationKettlebell Squat to Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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