Gym
Quads
Glutes
Intermediate
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Gym
Goblet Squat
A squat holding a kettlebell or dumbbell at your chest. The front-loaded counterbalance keeps you upright, making it the friendliest way to learn to squat well.
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Suggested use
Sets
3
Reps
10-15
Rest
1m 30s
Gym
Beginner
Strength
Hypertrophy
Squat
Muscles worked
Primary
Quads
Glutes
Secondary
Hamstrings
Adductors
Abs (rectus abdominis)
Equipment
Dumbbell
Kettlebell
How to do it
- Hold a kettlebell by the horns (or a dumbbell vertically) against your chest, elbows tucked.
- Set your feet shoulder-width apart with toes turned out slightly.
- Brace your trunk and sit down between your hips, keeping your chest tall.
- Descend until your elbows lightly track inside your knees.
- Keep your whole foot planted and knees tracking over your toes.
- Drive up through mid-foot to stand tall, exhaling on the way up.
Common mistakes
- Letting the weight drift away from the chest, tipping you forward.
- Heels lifting off the floor in the bottom position.
- Knees collapsing inward as you stand.
- Rushing reps instead of owning the bottom position.
Safety first
- Start with a light weight and treat the first sets as practice, not work.
- If depth is uncomfortable, squat to a box or reduce range while mobility improves.
Who should avoid or modify
- Acute knee or hip pain — consult a licensed clinician before loading the squat.
- Recent lower-body surgery (consult your clinician).
Breathing and tempo
Breathing: Inhale and brace at the top, exhale as you drive up out of the bottom.
Tempo: 3-1-1 — three seconds down, pause at depth, stand up strong.
Progressions
Add
Regressions
Calisthenics
Quads
Glutes
Beginner
