Kettlebell Goblet Squat

A guide to the Kettlebell Goblet Squat; a key, center loaded, lower body strength exercise suitable for beginners.

Primary Muscle Quadriceps
Secondary Muscle(s) Calves
Difficulty Intermediate
Equipment Kettlebell

Kettlebell Goblet Squat Instructions

  1. Grab a kettlebell and lift to upper body, keeping close to the chest.
  2. Squat down as low as you can whilst pushing your butt out and looking ahead at all times. 
  3. Pause for a second. 
  4. Rise back to the starting position and repeat.


  • Ensure that you keep the elbows between the knees at the bottom of the squat. 

General information on the kettlebell goblet squat

The goblet squat is essentially a front squat exercise, but it's a great way to teach people how to squat well and learn correct technique as it ensures an up-right body during descent and promotes a wide stance squat-between-the-heels movement. It's an easier exercise to perform than the traditional back squat for newbies and a good choice for long-legged folk.

Whilst good for beginners the goblet squat is still a great exercise in its own right and worth integrating into your routine. It's a simple and safe squatting movement, challenges a load of muscle in one movement and really gets the heart pumping. 

You can perform the goblet squat with dumbbells, sandbags, medicine balls and most other weighted objects too, but the kettlebell is perfectly moulded for the goblet squat because you can hold it around the side handles and keep it nice and contained against the chest. 

Kettlebell Goblet Squat Variations

You will also find the following squat exercise guides on Fitstream - 

Bodyweight squat movements: For anytime lower body fitness training without equipment. Good for learning squatting technique.

Weighted squat movements: Added resistance to squats for maximum intensity and muscle recruitment. 

Assisted squat movements: Perfect for people not yet able to squat correctly who need to learn technique and build strength. 


Always consult your GP before undertaking any form of weight loss, fitness or exercise.