How to do the KB Goblet Squat (Conditioning)
Step by step
- Hold a kettlebell by the horns against your chest with elbows down.
- Stand with feet a bit wider than shoulder width, toes slightly out.
- Sit your hips back and down, keeping your chest tall and heels planted.
- Drive up through your feet to stand, and rep at a steady pace.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Keep the bell tight to your chest and your heels down - letting your heels lift or the chest cave forward tips you off balance.
Coaching cue
Push your knees out over your toes as you sit down so they do not cave inward.
Make it easier or harder
- Easier: Squat down to a box or bench, or hold a lighter weight.
- Harder: Pause two seconds at the bottom, or use a heavier bell.
Muscles worked
- Primary: Cardio, Quads
- Secondary: Glutes, Core
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.