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Goblet Squat

Quadriceps CalvesGlutesHamstringsShoulders
KettlebellsBeginnerPushCompound
Amigo Pick Hold one dumbbell at your chest and squat. It's the easiest way to learn a clean, upright squat.
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Estimated starting range low
60.5–88 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  2. 2Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  3. 3At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

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Similar lifts

Barbell Full Squat 165.5–215 lb × 8–12 Barbell Hack Squat 187.5–242.5 lb × 8–12 Barbell Squat 165.5–215 lb × 8–12 Barbell Squat To A Bench 154.5–204 lb × 8–12 Bodyweight Squat Box Squat 187.5–242.5 lb × 8–12
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