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Upper Legs · Kettlebell
Goblet Kettlebell Squats
Goblet Kettlebell Squats is an intermediate compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Goblet Kettlebell Squats
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands, gripping at the handle.
- Lower your body into a squat by bending your knees and hinging at your hips.
- Continue lowering yourself until your thighs are parallel to the floor.
- Push through your heels to return to the starting position, extending your hips and knees. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes and do not cave inward during the squat.
- Maintain a straight back and avoid leaning forward excessively.
- Breathe in as you lower into the squat and exhale as you push back up to the starting position.
Goblet Kettlebell Squats alternatives
More quads exercises
Goblet Kettlebell Squats FAQ
What muscles does Goblet Kettlebell Squats work?
Goblet Kettlebell Squats mainly works the quads in the upper legs (Quadriceps Femoris). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Goblet Kettlebell Squats?
You need a kettlebell.
How many sets and reps of Goblet Kettlebell Squats should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Goblet Kettlebell Squats good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Goblet Kettlebell Squats burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Goblet Kettlebell Squats?
Other exercises for the quads include Bodyweight Squats, Dumbbell Squats, Cable Goblet Squat and Narrow Stance Heels Elevated Dumbbell Goblet Squats.
For developers
Use Goblet Kettlebell Squats in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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