How to do the Kettlebell Goblet Squat
Step by step
- Hold a kettlebell by the horns (the sides of the handle) against your chest.
- Stand with feet a bit wider than shoulders, toes turned out slightly.
- Push your hips back and squat down, keeping the bell tucked to your chest.
- Let your elbows track down inside your knees at the bottom.
- Drive through your whole foot to stand tall and squeeze your glutes.
The thing people get wrong
Keep your wrists straight and the bell hugged to your chest. Letting it sag forward tips you onto your toes.
Coaching cue
Sit straight down between your feet with your chest tall and your heels flat.
Make it easier or harder
- Easier: Use a lighter kettlebell and squat down to a chair.
- Harder: Pause two seconds at the bottom of every rep.
Muscles worked
- Primary: Quads, Glutes
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.