Legs · Kettlebell
Kettlebell Goblet Squat
How to do the kettlebell goblet squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Hold the kettlebell close to your chest and sit back and down into your heels, feeling your quads and glutes engage
- 2Keep your chest upright and your elbows inside your knees as you descend
- 3Drive through your heels to stand up and squeeze your glutes at the top
Common mistakes
- Don't let your knees cave inward or your heels rise off the floor
- Avoid letting the kettlebell drift away from your body or your chest collapse
- Don't rush; control the descent and maintain tension throughout
Muscles worked
The kettlebell goblet squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Kettlebell Goblet Squat strength standards
See how your kettlebell goblet squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM35 lb
Silvere1RM62.5 lb
Golde1RM102.5 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM192.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the kettlebell goblet squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.