Goblet Squat

The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans.


  1. Excellent drill to learn and master proper squat form
  2. Works the legs dynamically and the upper back, core, and shoulders isometrically
  3. Easier to squat deeply with good form than barbell squats
  4. Scalable for beginners, but can also works with heavy weights for more advanced lifters

Goblet Squat Images


Goblet Squat Instructions

Goblet Squat muscle diagram
  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.