Goblet Squat

Beginner Level of Difficulty

The goblet squat is a beginner level lower body exercise. This is a great exercise that targets the glutes, quads and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Kettlebell


The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions

goblet squat - step 1

Step 1

Start in a standing position with your feet slightly wider than your hips. Hold the kettlebell in both hands in front of your chest.

goblet squat - step 2

Step 2

Using your hip flexors to pull you down, squat down in to a deep seated position with your butt right to the ground.

goblet squat - step 3

Step 3

Push your body back up to the standing position by pressing through your heels. Make sure that your abs are tight and your back is straight throughout the entire range of motion.