Goblet Squat
The Goblet Squat primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings, Shoulders. It requires kettlebell and is best suited to beginner lifters.
Beginner level · Equipment: Kettlebell · Compound · Push
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings, Shoulders
How to perform Goblet Squat
- Step 1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Step 2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- Step 3. 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.
Sample sets & reps for Goblet Squat
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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