Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
Starting position
End position
How to Do 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
Alternatives to Goblet Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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2
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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3
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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4
Hack Squat
A beginner compound strength exercise that works the quads, using a machine.
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5
Plie Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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6
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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7
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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8
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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9
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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10
Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do goblet squat work?
Goblet Squat primarily works the quads. The calves, glutes, hamstrings and shoulders assist as secondary muscles.
What equipment do I need for goblet squat?
Goblet Squat uses kettlebell.
Goblet Squat: is it suitable for beginners?
Yes. Goblet Squat is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of goblet squat?
Barbell Squat, Chair Squat, Dumbbell Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my goblet squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; goblet squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Goblet Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.