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Kettlebell Goblet Squat

Goblet squat holding a kettlebell by the horns. HIIT circuit staple with the added grip challenge of the kettlebell. Easy to pick up and start squatting in a circuit — no setup needed. Kettlebell grip challenge adds forearm work to the squat. Counterbalance allows deeper squats than unloaded bodyweight.

How to Do Kettlebell Goblet Squat: Step by Step

  1. Hold KB by horns at chest level
  2. Squat deep — elbows inside knees
  3. Keep chest proud and core braced
  4. Drive through heels to stand

Common Mistakes to Avoid

  • Not gripping the KB horns firmly — it can slip
  • Shallow squats — use the KB counterbalance to go deeper
  • Letting the KB pull the chest forward

Kettlebell Goblet Squat Tips

  • The KB handles provide a natural grip that's easier than holding a dumbbell vertically
  • Hold a paused squat at the bottom for 3 seconds to build mobility and strength
  • Great exercise between rounds on the assault bike or rower in HIIT circuits

Muscles Worked

quadsglutescore
Equipment kettlebell
Tracking Count reps

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