The goblet squat is essentially a front squat exercise, but it's a great way to teach people how to squat well and learn correct technique as it ensures an up-right body during descent and promotes a wide stance squat-between-the-heels movement. It's an easier exercise to perform than the traditional back squat for newbies and a good choice for long-legged folk.

Whilst good for beginners the goblet squat is still a great exercise in its own right and worth integrating into your routine. It's a simple and safe squatting movement, challenges a load of muscle in one movement and really gets the heart pumping.

You can perform the goblet squat with dumbbells, sandbags, medicine balls and most other weighted objects too, but the kettlebell is perfectly moulded for the goblet squat because you can hold it around the side handles and keep it nice and contained against the chest.

Muscle group: Legs


1. Grab a kettlebell and lift to upper body, keeping close to the chest.
2. Squat down as low as you can whilst pushing your butt out and looking ahead at all times.
3. Pause for a second.
4. Rise back to the starting position and repeat.


Ensure that you keep the elbows between the knees at the bottom of the squat.

All exercises