How to do the kettlebell goblet squat

Step by step

1. Grab a kettlebell by the horns––both sides of the handle with palms facing one another.
2. Lift the weight in front of your chest with your elbows bent.
3. Bring your shoulders back and position your feet in a comfortable stance with your toes pointing slightly out.
4. Take a breath and engage your abs.
5. Descend by bending your knees and maintaining an upright torso as you move down.
6. Squat until your thighs are parallel to the floor and your elbows are between your thighs.
7. Hold the bottom position for a moment.
8. Push through your heels to move up, keeping the kettlebell close to your body.
9. Exhale as you straighten your legs.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the kettlebell goblet squat

• 6-Week Shred3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.