Goblet Squat
The Goblet Squat is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Goblet Squat work?
The Goblet Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Shoulders, which assist during the movement.
Is the Goblet Squat good for beginners?
Yes, the Goblet Squat is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Goblet Squat?
You need kettlebells to perform the Goblet Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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