Kettlebell Goblet Squat

Muscles Kettlebell Goblet Squat Works

Muscles used

• Quadsfront of the thighs from above the knees toward the hips
• Glutesthe large muscles that make up your butt
• Coremuscles around the abs, lower back, and pelvis
• Hamstringsback of the thigh from the glutes to behind the knee
• Hip abductorsouter hip muscles that help keep the knees tracking outward

Main muscleHold a kettlebell at your chest, squat down, then stand back up as your knees and hips extend. The main muscles are your quads and glutes. Your quads straighten your knees, and your glutes extend your hips to lift you.

Supporting musclesYour core keeps your torso upright under the kettlebell, your hamstrings assist hip extension, and your hip abductors help keep your knees from caving inward.

How it should feelAs you stand, your quads and glutes should tighten together. Keeping the kettlebell close to your chest should help your torso stay steady.

Signs you're offIf your knees cave in or your torso folds forward, leg and glute tension will drop. If the kettlebell drifts away from your body, your lower back may take more stress.

Remember thisKeep the kettlebell close to your chest and push through your whole foot to stand.

Setting Up for Kettlebell Goblet Squat

Setup orderPrepare one kettlebell

• 1 kettlebell

  Set it like thisPrepare one kettlebell to hold with both hands.

  How to checkMake sure the kettlebell sits firmly on the floor and the handle does not wobble.

Watch out forAvoid starting with kettlebell handle shaky.

Stance for Kettlebell Goblet Squat

Foot widthPlace your feet slightly wider than shoulder-width, with your knees and toes pointing in the same direction.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionHold the kettlebell close in front of your chest.

Why it mattersIf your foot support is unstable, your knees may wobble and your upper body may tip forward as you lower.

How to Grip for Kettlebell Goblet Squat

Grip typeSupport the horn-shaped sides of the kettlebell handle with both hands.

Grip widthHold the same position on both sides of the kettlebell handle.

How hard to gripWrap your fingers around both sides of the handle, and keep your wrists from bending.

The Key Point for Kettlebell Goblet Squat

Hold the kettlebell close to your chest, and lower yourself up while sending your knees toward your toes.

Think of it like thisKettlebell against chest, knees towards toes

Before the fixThe kettlebell moves away from the body, or the upper body leans forward.

After the fixMy torso is stable, and the strength is evenly distributed to my thighs and buttocks.