Hold a kettlebell at your chest and perform a squat by bending at the hips and knees. The movement primarily works the quadriceps.
How to do the Kettlebell Goblet Squat#
- Stand with feet about shoulder-width and cradle the kettlebell against your chest with both hands.
- Brace your core, keep a neutral spine, and look forward.
- Hinge at the hips and bend the knees to lower your body until your thighs are about parallel to the floor, keeping weight centered on the midfoot.
- Drive through your heels and midfoot to extend your hips and knees, pressing your knees outward as you stand.
- Control each descent and ascent and repeat for the desired number of repetitions.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Letting the heels lift off the floor.
- Allowing the torso to lean excessively forward.
- Letting the knees collapse inward on the ascent.
- Holding the kettlebell too far from the chest so it pulls you forward.
- Stopping the squat too high and not reaching at least parallel.
