Male

Kettlebell Goblet Squat

Muscles involved

Performing the kettlebell goblet squat gives you an incredible sense of body awareness and total control from the very first rep. Holding the kettlebell close to your chest naturally helps you keep your torso upright, allowing your hips to sink smoothly into a deep squat. You will instantly feel your quadriceps and glutes engaging to stabilize every inch of the movement. Instead of just mindlessly moving weight, you focus on the tension throughout your lower body, feeling the power generated through your heels as you rise back up. This exercise teaches you how to coordinate your entire body, giving you complete mastery over your posture and balance. It transforms a basic movement into a highly focused exercise where every single repetition feels balanced, deep, and fully controlled.

How to do it

1. Stand with your feet wider than your shoulders, holding a kettlebell at shoulder height. 2. Perform a deep squat by bending your knees and hips. 3. Lower until your calves touch your lower legs, keeping your chest open. 4. Rise to the starting position by pushing from your heels and repeat.

Equipment required

Pesas rusas

Muscles worked

Tips

- Keep the kettlebell close to your chest to help keep your torso upright. - Lower as far as your mobility allows while keeping your back straight. - Push with your heels to return to the starting position.