Goblet Squat
Muscles worked: Quads (assisted by glutes, abs).
How to do it
- Stand holding a light kettlebell by the horns close to your chest.
- Squat down between your legs until your hamstrings are on your calves.
- At the bottom position, pause and use your elbows to push your knees out.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bell held at the sternum, elbows in
- Elbows track inside the knees at depth
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the goblet squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.