Goblet Squat
Compound exercise targeting the quads with a kettlebell. Descend by sitting the hips back with a braced torso until the thighs are parallel, then drive up through the heels.
Muscles worked
- Quads (primary)
- Glutes
Equipment
Kettlebell
How to do it
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- 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.
Sets and reps to start with
3 sets of 12 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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