Legs / Beginner / Compound (multi-joint)

Goblet Squat

A kettlebell exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings, Front delts

Equipment

Kettlebell

Movement pattern

Squat

Level

Beginner

Type

Legs, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Leaning forward and letting the weight pull the chest down.

  Why it hurts: The load moves far in front of the hips and turns the squat into a rounded-back hinge that strains the lower back.

  ✓ Instead: Hold the weight against the chest, keep elbows inside the knees and sit straight down between the heels.

• ✗ Bouncing out of the bottom.

  Why it hurts: The rebound jolts the knees and hips at their most stretched position.

  ✓ Instead: Control the descent and pause for a second at the bottom before standing up.

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