The Kettlebell Goblet Squat is a beginner-friendly kettlebell strength exercise that targets the quadriceps, with the glutes, hamstrings, abdominals, calves and adductors working alongside. Here's how to do it right — and what to stop doing.
Stand with your feet about shoulder width and your toes turned out slightly.
Hold a kettlebell by the horns with both hands at chest height.
Keep the elbows tucked close to your ribs and brace your trunk.
Push the hips back and bend the knees together to descend.
Lower until your thighs are at least parallel to the floor.
Drive through the whole foot to stand and reset at the top.
02 The payoff
Why it earns its spot
The front load makes a deep, upright squat available to most beginners.
One kettlebell is enough, so it works in home and minimal equipment settings.
It teaches the squat pattern before a barbell is introduced.
03 Don't do this
Common mistakes
Letting the kettlebell drift away from the chest, which pulls the torso forward.
Rounding the lower back at the bottom, which loads the spine rather than the legs.
Lifting the heels to reach depth, which moves load onto the front of the knee.
Letting the knees fall inside the toes, which cuts the force the quadriceps can produce.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Goblet Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
