Kettlebell Goblet Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Tensor Fasciae Latae, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5.5
- Alternate Names
- Goblet Squat
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Goblet Squat
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
- Engage your core and keep your back straight while lowering into a squat.
- Push your hips back and lower your body until your thighs are parallel to the ground or to your desired depth.
- Hold the position for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees caved inwards during the squat.
- Rounding the back while squatting down.
- Not squatting low enough to engage the full range of motion.
Modifications
- Use a lighter kettlebell or perform the squat without weight if new to the movement.
- Perform the squat to a chair or bench to control the depth.
Tips
- Keep your elbows inside your knees to maintain proper form.
- Ensure your feet are hip-width apart or slightly wider.
- Push through your heels while standing up to engage your glutes and minimize strain on your knees.
Kettlebell Goblet Squat Alternatives
Tags
squat
kettlebell
thighs
strength
fitness
lower body
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