Goblet Squat

Quadriceps

Goblet Squat

LevelBeginner EquipmentKettlebell MechanicCompound ForcePush

A squat holding a kettlebell at your chest, which helps you stay upright and learn good squat mechanics.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings Shoulders

Energy burned

≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min

Estimate range 33–55 kcal (±25 %)

Muscle mass worked32 %

Effort during a set14.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a kettlebell by the horns or handle close to your chest with your elbows pointing down.
2Stand with your feet slightly wider than shoulder width and toes turned out a little.
3Brace your core.

How to perform

1Sit down between your hips by bending your knees and pushing your hips back.
2Keep your chest tall and the weight close to your body.
3Lower until your elbows touch the inside of your knees or you reach a comfortable depth.
4Press through your feet to stand.