Legs · Kettlebell
Kettlebell Goblet Pulse Squat
How to do the kettlebell goblet pulse 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
Hold a kettlebell close to your chest with both hands and stand with your feet about shoulder-width apart. Lower into a squat until your thighs are at least parallel to the floor, then pulse up and down a few inches in the bottom range before standing fully. Keep your chest tall and your elbows inside your knees throughout.
- 1Keep constant tension in your quads and glutes through every pulse
- 2Stay low in the bottom range as you pulse up and down
- 3Hold the kettlebell tight to your chest with an upright torso
Common mistakes
- Don't let your knees cave inward or your heels lift
- Don't rise too high between pulses and lose the burn
- Don't let the kettlebell pull your chest forward
Muscles worked
The kettlebell goblet pulse 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
Kovo programs the kettlebell goblet pulse 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 June 2026.