Strength

Single Kettlebell Goblet Squat

Discover the Single Kettlebell Goblet Squat - a potent lower body exercise targeting thighs and hips. With a focus on strength, balance and stability, it involves a deep squat while holding a kettlebell near your chest.
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Single Kettlebell Goblet Squat instructions
Step-by-step instructions
1
Stand up straight with your feet hip-width apart, holding a kettlebell by its handle with both hands at chest level.
2
Lower your body into a squat, keeping your chest up and your back straight.
3
Push your knees out while descending, and make sure they stay over your feet.
4
Once your hips are lower than your knees, push through your feet to return to a standing position while maintaining your grip on the kettlebell.
5
Make sure to engage your core throughout the exercise, and avoid letting your knees collapse inward or leaning forward.
Stand up straight with your feet hip-width apart, holding a kettlebell by its handle with both hands at chest level.
Lower your body into a squat, keeping your chest up and your back straight.
Push your knees out while descending, and make sure they stay over your feet.
Once your hips are lower than your knees, push through your feet to return to a standing position while maintaining your grip on the kettlebell.
Make sure to engage your core throughout the exercise, and avoid letting your knees collapse inward or leaning forward.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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