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Kettlebell Goblet Squat

Kettlebell Goblet Squat

The Kettlebell Goblet Squat is a versatile and effective lower body exercise that targets multiple muscle groups simultaneously. This exercise primarily works the quadriceps, glutes, hamstrings, and core muscles. The name "Goblet Squat" comes from the way you hold the kettlebell - grasping it like you would hold a goblet. To perform the Kettlebell Goblet Squat, you begin by holding a kettlebell close to your chest, with your elbows bent and tucked in. Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward. Keeping your chest proud and your back straight, lower your body down into a squatting position by bending your knees and pushing your hips back. The goal is to lower yourself until your thighs are parallel to the ground or as far as your flexibility allows. Pause for a moment at the bottom, then push through your heels to rise back up to the starting position. What makes the Kettlebell Goblet Squat so beneficial is its ability to engage multiple muscle groups while also providing great cardiovascular benefits. This compound exercise helps to build lower body strength, improve stability, and enhance mobility. Additionally, the goblet squat can also be modified to suit different fitness levels, making it suitable for beginners and advanced individuals alike. As with any exercise, it's important to use proper form to maximize results and prevent injury. Engage your core, maintain good posture, and ensure your knees track over your toes throughout the movement. Start with a weight that challenges you but still allows for proper technique. Remember to warm up before attempting this exercise and always listen to your body. As you progress, you can gradually increase the weight, repetitions, or add variation by incorporating kettlebell swings or lunges. Whether you're working out at home or at the gym, the Kettlebell Goblet Squat is a fantastic exercise to incorporate into your lower body training routine.


  • Start by holding a kettlebell close to your chest with both hands, using a goblet grip. Your elbows should be pointing down and close to your body.
  • Stand with your feet shoulder-width apart and toes slightly turned outwards.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Keep your chest up, back straight, and core engaged throughout the movement.
  • Continue descending until your thighs are parallel to the ground or as low as you can comfortably go.
  • Push through your heels and extend your hips and knees to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core by bracing your abs during the movement.
  • Start with a lighter kettlebell to master the technique before progressing to heavier weights.
  • Control the lowering phase of the squat to maximize muscle activation.
  • Keep your chest up and shoulders back to maintain good posture.
  • Breathe out as you push yourself back up to the starting position.
  • Make sure your knees are tracking in line with your toes during the squatting motion.
  • Gradually increase the depth of your squat as you become more comfortable and mobile.
  • Include goblet squats as part of a well-rounded leg and glute training program.
  • Always warm up before performing goblet squats to prevent injury and improve range of motion.

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