How to do the Goblet Squat
Set up. Hold a kettlebell by its horns against your chest. Stand with feet about shoulder width apart, toes turned slightly out.
- Brace your stomach.
- Squat down between your heels, keeping your chest up.
- Let your elbows travel inside your knees at the bottom.
- Drive up to standing.
Form cues
- Keep the weight close to your chest.
- Keep the knees out over the toes.
- Keep the heels down.
Common mistakes
- Letting the chest fall forward.
- Rising onto the toes.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Goblet Squat, from the same catalog the StatBlockFit app logs.
- Stiff-Leg Deadlift Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Lateral Lunge Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Goblet Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Goblet Squat 3 × 8 to 20 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Lateral Lunge 3 × 6 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Bodyweight Squat
Bodyweight
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Back Squat.
Other variations of the Back Squat: Front Squat, Hack Squat, Smith Machine Squat, Pause Squat, Belt Squat, Leg Press and Box Squat.
Its variations: Bodyweight Squat, Heel-Elevated Goblet Squat and Front-Rack Kettlebell Squat.
Do before it: Ankle Mobilisation (ankle range), Deep Squat Hold (same movement, lighter), Bodyweight Squat (same movement, lighter) and 90/90 Hip Switch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Goblet Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Goblet Squat?
Set up: Hold a kettlebell by its horns against your chest. Stand with feet about shoulder width apart, toes turned slightly out. Steps: 1. Brace your stomach. 2. Squat down between your heels, keeping your chest up. 3. Let your elbows travel inside your knees at the bottom. 4. Drive up to standing. Form cues: Keep the weight close to your chest. Keep the knees out over the toes. Keep the heels down. Common mistakes: Letting the chest fall forward. Rising onto the toes.
What muscles does the Goblet Squat work?
It trains the quads as its main target and works the glutes and abs on the way.
What can I do instead of the Goblet Squat?
At home: Bodyweight Squat. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Goblet Squat with?
Good partners in the same workout are Stiff-Leg Deadlift, Seated Calf Raise, Lateral Lunge and Hip Abduction.
How heavy should the Goblet Squat be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.