Exercise Library / Legs

Goblet Squat

How to do the Goblet Squat with proper form, and the muscles it works.

Muscle group: Legs
Primary muscles: Quadriceps
Secondary muscles: Calves, glutes, hamstrings and shoulders
Equipment: Dumbbell
Type: Compound
Level: Beginner

Video: “How To: Goblet Squats” by Mobility Doc on YouTube.

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.

Muscles worked

The Goblet Squat mainly works your quadriceps, with help from your calves, glutes, hamstrings and shoulders.

Goblet Squat start and finish positions

Goblet Squat: Starting position — Starting position

Goblet Squat: Ending position — Ending position

Track your Goblet Squat progress

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