Goblet Squat

A upper legs exercise targeting the quadriceps, performed with kettlebells.

Goblet Squat demonstration
Goblet Squat — demonstration

Body part

Upper Legs

Equipment

Kettlebells

Target muscles

Quadriceps

Secondary muscles

Calves, Glutes, Hamstrings, Shoulders

How to do Goblet Squat

  1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.

  2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

  3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Muscles worked

Primary (target)

Quadriceps

Secondary

CalvesGlutesHamstringsShoulders

Related exercises

All Fours Quad Stretch

Body WeightQuadriceps

Alternate Leg Diagonal Bound

OtherQuadriceps

Backward Drag

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Barbell Squat

BarbellQuadriceps

Barbell Squat To A Bench

BarbellQuadriceps

Barbell Step Ups

BarbellQuadriceps

All upper legs exercises →

Track Goblet Squat in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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