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Goblet Squat

StrengthBeginnerKettlebells

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Primary: Quadriceps

Secondary: Calves, Glutes, Hamstrings, Shoulders

How to

  1. 1Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  2. 2Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  3. 3At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.