Goblet Squat

  • Alternative Names: Kettlebell goblet squat, kettlebell squat, prying goblet squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebells
  • Muscles Targeted: Quads, calves, glutes, hamstrings, abs, lower back
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 10-20 reps each
  • Variations: Dumbbell, with box, split, sumo, with the band, with rotation goblet squats
  • Alternative: Trap bar front squat

The goblet squat, performed with a kettlebell, works your quads, glutes, calves, and the entire core. It is so called because of the way you hold the kettlebell by its horns in front of the chest at your chin height. Invented by the American strength and fitness coach Dan John to help trainees get acquainted with the proper form of the barbell squat, the goblet squat is good for training your entire body.

What are its Benefits

  • Helps you master the movement of weightlifting exercises, including the front squats, back squats, and deadlifts.
  • Allows you to perform the exercise faster with a high number of repetitions in a set, increasing energy consumption and burning more calories.
  • Minimizes the risks of lower-back injury because you hold the weight close to your body at chin height.
  • Improves flexibility around your hips while increasing the strength and balance of your lower body.

How to do Goblet Squat Properly

Start with a light kettlebell, between 30 and 50 lbs and strive for achieving 10-20 reps in 2-3 sets, 3 to 5 days a week. You may include this exercise in your regular leg workout routine, or do it as an individual workout. Once you get the hang of it, you can make it more challenging by using heavier weights.

Goblet Squat

Kettlebell Goblet Squat Tips

  • Stand upright and keep your chest up to prevent falling forward.
  • Bring the elbows in towards your torso to keep your balance and maintain stability throughout the exercise.
  • Brace your abs and keep your lower-back tensed to perform a controlled repetition.


  1. Dumbbell Goblet Squat: Similar to the standard kettlebell squat, but performed with a dumbbell held vertically.
  2. Goblet Box Squat: Involves the same movement as the basic goblet squat, except that you squat down slowly until your glutes touch the box.
  3. Goblet Split Squat: Performed with a split stance by stepping out your lead leg while the knee of your rear leg makes contact with the floor.
  4. Sumo Goblet Squat: Another dumbbell goblet squat variety performed with a wide
  5. Goblet Squat with Band: Performed with a resistance band placed below the knees.
  6. Goblet Squat with Rotation: A variation of traditional goblet squats performed by rotating your waist and hips sideways.

Alternative Exercises

Trap Bar Front Squat

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