Kettlebell Goblet Squat
Trains the quadriceps. You need a kettlebell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Kettlebell Goblet Squat
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×8–12the shape they run most (3 sessions)
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Kettlebell Goblet Squat progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Kettlebell Goblet Squat trains
Technique
How to do the Kettlebell Goblet Squat
- Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell by the horns (the sides of the handle) at chest level with both hands, elbows pointing down.
- Push your hips back and bend your knees to lower into a squat, keeping your chest up and the kettlebell close to your body.
- Descend until your thighs are parallel to the floor or lower, keeping your elbows inside your knees.
- Push through your heels to stand back up to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest up and back straight throughout the squat to maintain proper posture.
- Ensure your knees track in line with your toes and do not cave inward.
- Exhale as you stand up and inhale as you lower into the squat.
- Hold the kettlebell close to your chest to keep the load centered and your balance stable.
Substitutes
Swap Kettlebell Goblet Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kettlebell Goblet Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.