Legs
The main muscle group listed for this exercise.
Exercise guide
Goblet Squat
Goblet Squat is a beginner-friendly leg exercise performed with a kettlebell. It also involves the glutes and shoulders.
Kettlebell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Goblet Squat also involves glutes, shoulders.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Goblet Squat
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
30-Minute Fat Loss Workout
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View workoutBusy Schedule 3-Day Workout
A three-day plan for people who need productive sessions without long training windows.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBodyweight Squat
Bodyweight Squat is a beginner-friendly leg exercise using body weight. It also involves the glutes.
View exerciseChair Squat
Chair Squat is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Goblet Squat.
What muscles does Goblet Squat work?
Goblet Squat primarily trains the legs and also involves the glutes and shoulders.
Is Goblet Squat beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Goblet Squat?
This variation uses a kettlebell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.