Goblet Squat
The Goblet Squat primarily works the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Gluteus Maximus, Vastus Intermedius and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at beginner difficulty.
Kettlebell squat holding weight at chest emphasizing legs and core.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Gluteus Maximus, Vastus Intermedius |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Vastus Intermedius (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Vastus Lateralis, Vastus Medialis.
Alternative Exercises
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