quads · Kettlebells · Beginner
Goblet Squat
The goblet squat holds a kettlebell or dumbbell at the chest, which counterbalances you and makes a deep squat easy to learn. It is the first squat in most beginner glute programs.
Why it's in a glute program: The friendliest way to learn a deep, glute-driven squat.
How to do the goblet squat
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- 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.
Form cues
- Elbows inside the knees at the bottom.
- Sit deep, heels down.
- Stand up and squeeze the glutes.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: kettlebells.
Programs that use the goblet squat
In Glute Max this exercise appears in 2 of the coach-built programs, including Glute Kickstart — 2 Day, Peach Foundations — 3 Day. Every program shows the animated form guide above on the workout screen.
