Legs · Kettlebell
Kettlebell Goblet Squat Mobility
How to do the kettlebell goblet squat mobility, 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 by the horns close against your chest and stand with feet about shoulder-width apart. Sit down slowly into a deep squat, using your elbows to gently push your knees out, and pause at the bottom to open the hips before driving through your heels to stand.
- 1Quads and glutes engaging as you sit back and down into your heels
- 2Hips and inner thighs opening at the bottom as your elbows push the knees out
- 3Chest tall with the kettlebell held tight to your body
Common mistakes
- Letting your knees cave inward or your heels rise off the floor
- Letting the kettlebell drift away from your body or your chest collapse
- Rushing the bottom; settle into the stretch with control
Muscles worked
The kettlebell goblet squat mobility mainly works the quads and glutes, with the hamstrings, lower back, upper abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- AdductorsSupport
- ForearmsMinor
- Hip FlexorsMinor
Kovo programs the kettlebell goblet squat mobility 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.