Kettlebell goblet squat — Form
form
Kettle Bell

Lower body

Kettlebell goblet squat

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Lowered positionKettlebell
Kettlebell goblet squat with both hands gripping the handle at chest height; quadriceps and glutes highlighted coral.
Quadriceps & glutes

A front-loaded squat using one kettlebell. Keep the bell tucked in as your hips and knees move together.

How to do it

  1. Hold the horns

    Grip both sides of the handle and keep the bell close to your chest.

  2. Set your stance

    Stand about shoulder-width apart, toes slightly outward. Brace your middle.

  3. Lower smoothly

    Bend hips and knees, keeping your feet grounded and knees following your toes.

  4. Rise together

    Stop at a controlled depth, then extend hips and knees to stand with the bell close.

Find your form

Keep in mind

  • Keep pressure across your whole foot.
  • Let your torso stay tall.

Watch out for

  • Holding the bell away from your chest.
  • Dropping deeper than you can control.

Movement references

NASM · Goblet squat (opens in a new tab)