Legs · Medicine Ball
Medicine Ball Goblet Squat
How to do the medicine ball goblet squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a medicine ball against your chest with both hands. Stand with feet about shoulder-width apart, push your hips back and bend your knees to lower until your thighs are at least parallel, keeping your chest up. Drive through your heels to stand.
- 1Hold the ball close to your chest and sit back into your heels, feeling
- 2your quads and glutes engage
- 3Keep your chest upright and your elbows inside your knees as you descend
- 4Drive through your heels to stand and squeeze your glutes at the top
Common mistakes
- Letting your knees cave inward or your heels rise off the floor
- Letting the ball drift away from your body or your chest collapse
- Rushing the descent; control it and keep tension throughout
Muscles worked
The medicine ball 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
Kovo programs the medicine ball 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 June 2026.