Goblet Squat

Muscles worked by the Goblet Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Goblet Squat

1. Hold a kettlebell at chest height with both hands.
2. Squat down keeping the weight close to your chest.
3. Drive back up.
4. Repeat.

Form tips

• The goblet position naturally encourages an upright torso.
• Push knees out at the bottom.

At a glance

Goblet Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Split Squat
• Front Squat
• Hack Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "goblet-squat",
  "name_en": "Goblet Squat",
  "name_de": "Goblet Squat",
  "name_es": "Sentadilla Goblet",
  "description_en": "A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.",
  "description_de": "Eine einsteigerfreundliche Kniebeuge mit einer Kettlebell auf Brusthöhe für verbesserte Haltung und Tiefe.",
  "description_es": "Una sentadilla apta para principiantes con una pesa rusa sujetada a la altura del pecho que mejora la postura y la profundidad.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell at chest height with both hands.",
    "Squat down keeping the weight close to your chest.",
    "Drive back up.",
    "Repeat."
  ],
  "instructions_de": [
    "Halte eine Kettlebell auf Brusthöhe mit beiden Händen.",
    "Beuge dich nach unten, das Gewicht nah an der Brust.",
    "Drücke zurück hoch.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Sujeta una pesa rusa a la altura del pecho con ambas manos.",
    "Baja en sentadilla manteniendo el peso cerca del pecho.",
    "Vuelve a subir.",
    "Repite."
  ],
  "tips_en": [
    "The goblet position naturally encourages an upright torso.",
    "Push knees out at the bottom."
  ],
  "tips_de": [
    "Die Goblet-Position fördert natürlich einen aufrechten Oberkörper.",
    "Drücke die Knie unten nach außen."
  ],
  "tips_es": [
    "La posición goblet favorece de forma natural un torso erguido.",
    "Empuja las rodillas hacia afuera en la parte baja."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/goblet-squat-start.webp",
      "peak": "images/flat/goblet-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "goblet-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.