Kettlebell Goblet Squat: how to do it right
In short: A front squat holding a kettlebell against your chest, which loads the quads in the lengthened position, thighs below parallel.
How to do it, step by step
- 1Feet shoulder-width apart, turned out slightly, kettlebell held by the horns against your sternum, elbows tight.
- 2Breathe in, brace, and lower by pushing your knees outward and your hips back.
- 3Go for full range: thighs below parallel, torso vertical, heels planted on the floor.
- 4Control the descent over 2 to 3 seconds, with no bounce at the bottom.
- 5Drive up by pushing the floor away with your whole foot, with no jerk, full extension at the top.
The mistake to avoid
Don't let your heels lift or your knees cave inward on the way up.
Other common mistakes
- Heels lifting and weight on your toes: keep your whole foot planted and push the floor away, work on ankle mobility if needed.
- Cutting the descent short above parallel: you lose the stretch stimulus, go as low as your mobility allows while keeping your back straight.
- Bouncing or dropping fast at the bottom: brake over 2 to 3 s on the way down and stay active in the stretch.
- Torso diving forward: keep the kettlebell high against your chest and brace your abs to stay vertical.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Abs
Quads as the main target, especially the vastus medialis, vastus lateralis and rectus femoris that extend the knee. The glutes (glute max) support hip extension at the bottom. The abs and back brace the trunk to hold the front load and keep the torso vertical.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
Frequently asked questions
How do I do this exercise?
Feet shoulder-width apart and turned out slightly, kettlebell held by the horns against your sternum, elbows tight. Lower by pushing your knees outward, torso upright, as low as your hips allow, then drive up by pushing the floor away.
How low do I go?
As low as possible while keeping your back flat and your heels planted. That's the strength of this version: the counterweight in front lets you go lower than with a barbell, safely. Don't stop above parallel.
I don't feel anything, is that normal?
You should feel the front of your thighs and your glutes, especially at the bottom. One tip that changes everything: think of spreading the floor apart with your feet on the way down, it activates the glutes and stabilizes the knees.
How fast should I do the movement?
Two to three seconds on the way down under control, no bounce at the bottom, firm drive up. The quad is most loaded in the low position: getting there fast is pointless.