Goblet Squat
Goblet Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Abdominals, Adductor magnus, Forearms
- Exercise type
- Resistance exercise - strength
Exercise technique
- Grip
Hold both sides of the kettlebell handle.
- Carry
Position the load close to your chest.
- Base
Stand slightly wider than hip width.
- Descent path
Squat while directing elbows between the knees.
- Bottom
Stop at the hip depth available with heels grounded.
- Drive
Press your soles into the floor and extend the knees.
- Repeat
Lower again without swinging the load before your chest.
Key technique points
- Keep the bell close.
- Do not rest elbows on the knees.
- Maintain foot arches.
- Do not drop the chest at the bottom.
- Use a dry, full grip.
- Do not thrust hips forward on ascent.
Common mistakes
Extending the arms
Moving the weight forward increases torso balance demands.
Resting on the knees
Loading elbows onto knees interrupts continuous leg work.
Swinging the bell
Forward-back movement changes squat rhythm.
Rolling inward
Collapsing foot arches affects knee direction.
Closing the chest
Upper-back collapse makes the front load harder to carry.
Overly narrow stance
Insufficient hip space restricts suitable depth.
Frequently asked questions
Goblet Squat: why is “Extending the arms” a mistake?
Moving the weight forward increases torso balance demands.
Goblet Squat: why is “Resting on the knees” a mistake?
Loading elbows onto knees interrupts continuous leg work.
Goblet Squat: why is “Swinging the bell” a mistake?
Forward-back movement changes squat rhythm.
Goblet Squat: why is “Rolling inward” a mistake?
Collapsing foot arches affects knee direction.
Goblet Squat: why is “Closing the chest” a mistake?
Upper-back collapse makes the front load harder to carry.
Goblet Squat: why is “Overly narrow stance” a mistake?
Insufficient hip space restricts suitable depth.
What should I focus on when doing Goblet Squat?
Keep the bell close. Do not rest elbows on the knees. Maintain foot arches. Do not drop the chest at the bottom. Use a dry, full grip. Do not thrust hips forward on ascent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.