Goblet Squat (Kettlebell)
The kettlebell goblet squat is a fundamental lower-body strength exercise where you hold a kettlebell at chest height while performing a squat. This front-loaded variation primarily targets the quadriceps and glutes while forcing core engagement to maintain an upright posture.
By analyzing your recovery metrics like HRV and sleep quality, the AI determines if your central nervous system is ready for heavy loading or if you should focus on technique and volume. If you have a history of lower back discomfort, the app recognizes the goblet squat as a safer alternative to back squats due to its upright torso mechanics and can prioritize this movement in your program. Furthermore, by tracking RPE and rep velocity over time, the system detects exactly when you have mastered the movement pattern and are ready to progress to more complex variations like barbell front squats.
Form Cues
- Hold the kettlebell by the horns tight against your chest
- Tuck your elbows in toward your ribcage
- Sit your hips down and back as if aiming for a chair
- Drive your knees outward to track over your toes
- Push through your whole foot to stand back up
- Don't let the weight drift away from your body
- Don't let your knees cave inward as you stand up
- Don't lift your heels off the floor at the bottom
- Don't round your lower back or hunch forward
Common Mistakes
- Holding the weight too far from the chest
- Valgus knee collapse (knees caving in)
- Rising onto the toes
- Rounding the upper back
- Failing to reach parallel depth
Muscles Worked
This exercise is a potent developer of the quadriceps and glutes, providing the primary driving force for the squat. Because the weight is held anteriorly (in front), your core, upper back, and spinal erectors must work isometrically to keep your torso upright, making it an excellent full-body stabilizer.
Primary
Secondary
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