Exercises / Thigh & knee
Kettlebell goblet squat
- Strength
- Thigh & knee
- Kettlebell
Hold one bell close to the chest and squat with controlled depth.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 8-12 repetitions, 2 sets.
Start: Standing, bell at chest
Steps
- Hold a light kettlebell against the chest with both hands.
- Sit down between the hips while keeping the heels planted.
- Press through the feet to stand.
Cues
- Keep the chest tall
- Let the knees track over the toes
Common mistakes
- Heels lifting
- Knees collapsing inward
- Descending beyond comfortable control
Used for
- Squat strength
- Loaded sit-to-stand progression
Take care (2)
- Start with a light load and a clear floor.
- Stop for sharp back pain, dizziness or loss of form.
Evidence (1)
- In 32 healthy adults, goblet squats produced greater quadriceps activity and vertical force than landmine squats; rehabilitation outcomes were not tested.1
Easier
Harder
References (1)
- Collins KS, Klawitter LA, Waldera RW, Mahoney SJ, Christensen BK. J Strength Cond Res. 2021;35(10):2661-2668. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women