Kettlebell Goblet Squat
The Kettlebell Goblet Squat primarily works the Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Erector Spinae, Trapezius (Upper) and stabilizer support from the Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at beginner difficulty.
Hold a kettlebell at chest height and perform a full squat with upright posture.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Erector Spinae, Trapezius (Upper) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- 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, Gluteus Maximus.
Alternative Exercises
Get this data via the REST API or MCP Server.