Introduction.

The Goblet Squat is a lower body exercise that primarily targets the quadriceps but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Technique.

  • Stand with your legs just wider than shoulder-width apart holding a kettle bell against your chest.
  • Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don’t come up onto your toes).
  • When you reach the bottom, drive up through your heels back to a standing position.
  • Keep your chest and head up, your abs contracted and your back flat throughout.

Leg Muscle Diagram.

Leg Muscles