Exercise guide
Goblet Squat
The Goblet Squat is a front-loaded squat performed while holding a kettlebell close to the chest. The quadriceps provide the main effort while the glutes, hamstrings, calves, and shoulders assist. The load acts as a counterbalance and can help some lifters maintain an upright torso.
Training context
Who May Find the Goblet Squat Useful?
The Goblet Squat is accessible to beginners but can also serve as a warm-up, accessory movement, or high-repetition squat for experienced lifters. It requires less setup than a barbell squat.
Depth should match the athlete's mobility and control. The hamstrings do not need to touch the calves, and the elbows should not force the knees beyond a comfortable position.
Technique overview
Keep the kettlebell close to the chest
Hold the horns securely and stand in a comfortable squat stance. Lower between the legs while keeping the full feet planted and knees aligned with the toes. Pause at a controlled depth, then push through the floor to stand. Avoid letting the kettlebell drift away from the torso.
Treat this as an overview and use a range, pace, and setup you can control.