Goblet Squat
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.
How to program the Goblet Squat
Sets and reps
As a compound movement, the Goblet Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Goblet Squat is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Goblet Squat work?
The Goblet Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the Goblet Squat?
You need Kettlebells. Difficulty level: Beginner.
How many sets and reps of the Goblet Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
