LiftSetsLiftSets / Exercises / Goblet Squat
Goblet Squat
Works the quadriceps. Helped by the calves, glutes, hamstrings, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstringsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | kettlebells |
|---|---|
| Level | beginner |
What to think about
- Chest up, brace before you sit.
- Knees track over your toes.
- Drive up through the whole foot, not the toes.
How to do it
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log goblet squat with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store