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Quadriceps · Intermediate

Kettlebell Narrow Stance Goblet Squat

Narrow-stance goblet squat emphasizing controlled knee travel, quadriceps loading, and an upright trunk.

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Kettlebell Narrow Stance Goblet Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold the kettlebell at the chest in a goblet position and take a narrow squat stance.
  2. 02Brace the trunk and keep the chest tall.
  3. 03Lower into the squat while letting the knees track forward in line with the toes.
  4. 04Keep the whole forefoot grounded as you reach depth.
  5. 05Drive back up to standing and repeat.

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Variations

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

Related variationKettlebell Goblet SquatRelated variationDual Kettlebell Front SquatRelated variationKettlebell Calf Raise and Front 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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