Kettlebell goblet squat

Quads

🔧 Kettlebell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Hold bell at chest (sides of handle), proud chest, elbows tucked, forearms vertical; feet hip- to shoulder-width, toes out ≤30°. Tuck tailbone/ribs down (neutral pelvis); deep belly breath, brace core; twist feet into floor (arches up, glutes tight). Long spine, push hips back to squat (sit into chair); low as possible aligned, knees out, weight heels/mid-foot; no back round/lean/twist. Drive feet to extend hips/knees up.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings, Erector spinae

Tips

Upright torso, no back round; core engaged (neutral spine). Controlled, deliberate motion (no jerking; max tension/growth). Start light (master form before heavy). Warm up: dynamic stretches (leg swings, hip circles, bodyweight squats).

Similar exercises

Dumbbell goblet squat Quads · 🔧 Dumbbell 3/10 Kettlebell goblet cossack squat Glutes · 🔧 Kettlebell 4/10 Kettlebell squat Quads · 🔧 Kettlebell 3/10 Kettlebell goblet split squat Glutes, Abs · 🔧 Kettlebell 3/10 Kettlebell goblet pulse squat Glutes · 🔧 Kettlebell 3/10 Kettlebell goblet squat to lunge Glutes, Abs, Hamstrings · 🔧 Kettlebell 3/10 Balance trainer goblet squat Glutes, Hamstrings · 🔧 Balance Trainer, Dumbbells 3/10 Resistance band goblet squat Glutes, Hamstrings · 🔧 Kettlebell, resistance band 2/10

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