Goblet Squat
How to do the Goblet Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Shoulders
Kettlebells
How to do the Goblet Squat
- 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.
Log it, see it on your body.
Every Goblet Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Goblet Squat fits
The Goblet Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Goblet Squat: common questions
What muscles does the Goblet Squat work?
The Goblet Squat primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Shoulders as supporting muscles.
Is the Goblet Squat suitable for beginners?
Yes. The Goblet Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Goblet Squat?
To do the Goblet Squat you'll need one or more kettlebells.
Is the Goblet Squat a compound or isolation exercise?
The Goblet Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Goblet Squat with correct form?
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Goblet Squat sets, free.
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