Kettlebell Goblet Squat
The Kettlebell Goblet Squat is a kettlebell exercise that primarily targets the quads. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Goblet Squat
- 1Hold a kettlebell close to your chest with both hands, stand with feet about shoulder-width apart, and keep your chest up.
- 2Squat down by pushing your hips back and bending your knees, then press through your heels to stand back up tall.
Coach tips
- Keep your chest lifted and don't let the kettlebell pull you forward.
- Make sure your knees track over your toes – don't let them cave inward.
- Go as low as you can while keeping your back straight; depth matters more than speed.
Train quads smarter
One rep, one set. Hypro turns the Kettlebell Goblet Squat into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Goblet Squat weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Goblet Squat fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
