Goblet Squat

A beginner strength exercise for the quads, done with a kettlebell.

Main muscles: Quads
Also works: Calves, Glutes, Hamstrings and Shoulders
Equipment: Kettlebell
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Goblet Squat

Questions

What muscles does the Goblet Squat work?

Mainly the quads, with the calves, glutes, hamstrings and shoulders helping.

Is the Goblet Squat good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Goblet Squat?

Good alternatives that train the quads: Front Squats With Two Kettlebells, Kettlebell Pistol Squat, One-Arm Overhead Kettlebell Squats or Barbell Side Split Squat.

How many sets and reps of the Goblet Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).