A beginner strength exercise done with a kettlebells that mainly works the quadriceps, with help from the calves, glutes and hamstrings. 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.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings, Shoulders
Equipment
Kettlebells
Level
beginner
Goblet Squat demonstration
Goblet Squat, starting positionGoblet Squat, finishing position
How to Perform
1Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
