Kettlebell Goblet Squat
A beginner-friendly squat. Holding a kettlebell at your chest keeps your torso upright and makes it easier to sit deep between your heels.
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Sit straight down between your heels
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How to do it
- Hold a kettlebell by the horns, bell pointing down, close to your chest.
- Stand with your feet slightly wider than your hips and your toes turned out a little.
- Brace your core and sit straight down, letting your knees travel out over your toes.
- Go as deep as you can with your chest up and heels on the floor. Your elbows can brush the inside of your knees.
- Push through your whole foot to stand back up, keeping the kettlebell tight to your chest.
Common mistakes
- Letting the kettlebell drift away from your chest, which pulls you forward.
- Knees caving inward as you stand. Keep them pushed out over your toes.
- Rounding your back at the bottom instead of keeping your chest proud.
- Rising onto your toes. Keep your weight spread across your whole foot.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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A foundational lower-body lift. With a barbell across your upper back, you sit your hips down between your heels and stand back up.
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