You Need A Goblet Squat In Your Workout

bottom phase of goblet squat

Say hello to the Goblet Squat. It’s a great variation of a regular squat that I regularly include in my classes when teaching. The movement pattern of a squat is great preparation for heavier, compound lifts such as your deadlift, barbell back squat and front squat; cos you knoooooow how important form and technique is, right?!

Another great reason I like to include goblets squats is to help with flexibility around the hips. Soooo many people in my classes have super tight hips and hamstrings especially which is evident when they have limited range of movement in certain exercises. The goblet squat increases the range of motion in your hips and puts less strain on the lower spine as your torso stays in an upright position.

What Is A Goblet Squat Good For

This exercise basically works everything; arms, core, glutes, quads, and hamstrings. There is also a place for it in any or and every workout; go light weight, increased reps for a cardio blast or go heavy to increase strength and build muscle. Due to the mobility aspect, it also makes a good warm up exercise especially if there are weighted squats in the main workout.

How To:

Stand with your feet a little wider than shoulder-width apart and hold your kettlebell (or dumbbell) in front of your chest, elbows pointing toward the floor.

Push your hips back and bend your knees to lower into a squat allowing your elbows to brush the insides of your knees.

Go as low as you can while keeping the weight through your heels then pause for two seconds in your deepest position. From here, push through your glutes, legs and heels to return to a standing position.

Remember: ensure your knees track your second and third toes. They should not knock in or roll out – use a mirror to check your technique.

start standing position for goblet squat

How Heavy Should You Goblet Squat

As I mentioned earlier, a goblet squat can be used in a warm up, in a cardio workout or as part of a strength programme. Your ability and fitness goals will determine the weight that you should squat. Here are some suggested weights:

  • Complete Novice? Try the goblet squat without weight or a bottle of water instead of a dumbbell
  • Beginner? Start with a 4kg or 8kg kettlebell
  • Warm Up? Try a 4kg kettlebell
  • Intermediate? 8kg or 10kg
  • Still want more?! Build up your weight gradually; focus on your form, technique and increase the weight in small increments to keep your body challenged.

Goblet Squat vs Kettlebell Swing Workout:

4 Minute AMRAP:

(as many rounds as possible)

  • 10 Kettlebell Swings
  • 10 Goblet Squats

Leave your AMRAP score in the comments below!

If you are yet to invest in some home equipment you can find a selection of weights, kettlebells and other Fit Kit in my Amazon shop here.

Got a particular exercise you love?! Let me know which exercise it is in the comments and we can share it with everyone! 

Elle 🙂 x


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P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 


  1. March 25, 2019 / 18:11

    I didn’t know it’s such a great exercise, this goblet squat. I’ve been doing it as part of my new fitness program and I know it’s good for building leg muscles but I didn’t realise it also helps with flexibility around the hips!

    • Elle
      June 21, 2019 / 22:10

      Yaaaas lots of exercises I have found have functional benefits including flexibility! Also a great way to recognise areas that need working on!

  2. Lora @ Crazy Running Girl
    February 12, 2014 / 18:32

    I love the goblet squat!! Seriously any move with a kettlebell makes me feel so strong 🙂

    • Elle Linton
      February 12, 2014 / 21:07

      Ha! I feel the same about kettlebells Lora! They are pretty amazing! 🙂

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