How to Do a Goblet Squat

Want to learn how to do a goblet squat? This move is very similar to the traditional squat, but it requires a kettlebell, which can help take some strain off the lower back. It targets the lower body, including the quads and glutes, but it also helps improve cardio health. Keep read to learn about this variation on the classic squat.

What is a goblet squat?

Goblet squats can actually help improve the way you do other types of squats, since the kettlebell balances the body and improves overall form. It’s also easy on the back compared to other squats, so it’s beginner friendly. If you’re looking to take it to the next level, you can increase the weight of your kettlebell, which will better target your abs and obliques.

How to Do a Goblet Squat: A Step-by-Step Guide

Here’s how to do a goblet squat:

1. Stand up straight, with your feet shoulder-width apart and your hands in front of you in a comfortable position. Toes should be pointing slightly outwards. Look forward to keep your posture neutral.

2. Use both hands to hold a kettlebell to your chest. You can use other weights, such as a dumbbell, but the handles on a kettlebell make the weight easier to grip.

3. Squat down as if you were going to sit in a chair, and bend at the knees and the hips at the same time keeping the chest up. Allow the knees to track over the toes.

4. Hold position once your thighs are parallel to the ground. Hold the position for three to five seconds and try to maintain your balance.

5. Gently stand up straight, putting your weight on your heels and reversing the squatting motion.

• DO imagine gripping the ground with your toes. Your foot must always have three points of contact with the floor.

• DON’T round your back throughout the exercise.

It’s important to maintain a neutral spine (straight back) throughout the motion, and keep your gaze forward to help with posture and balance. Your thighs and glutes will feel the burn, but your muscles and heart will thank you for it.

If you’re just starting out with goblet squats, try aiming for three sets of 12 squats per workout, although you can adjust this based on your individual goals. If you’re a more experienced fitness buff, try increasing the weight of the kettlebell or dumbbell—just be sure to maintain good form.

Want to learn more?

Goblet squats are a great exercise for your lower body, posture, and general hearth health. If you want to incorporate goblet squats into your own workout routine, our friendly personal trainers are available at your local Gym to help craft a plan that works for you.