Goblet squats (with kettlebell)

Goblet squats (with kettlebell)

What you should feel?? When performed correctly, you will feel the muscles in your legs working. You will of course also feel the arms fatiguing from holding the weight. As always you should not feel any joint pain.


  • With feet shoulder width apart and slightly turned out, pick up your weight
  • you can use anything for a weight as long as it can be held safely and evenly
  • Hold it comfortably at chest height and maintain a slight concave curve in your lower back
  • Start to squat to a comfortable level whilst holding the weight stable
  • Avoid your knees from falling inwards
  • and repeat until you have finished the set

Main muscles targeted:

  • Quads
  • Glutes
  • Core for stability

Main benefits:

A goblet squat is a good variation of a regular squat for a few reasons. It can be more functional than back squats as most of the loads we lift are held out front. This also changes the distribution of force slightly to challenge different areas of the legs as opposed to a regular squat. It will also train the arms in an isometric and endurance approach.