Quadriceps
Kettlebell Goblet Squat
3 × 10–12 · Beginner · Kettlebell
How to do it
- Hold a kettlebell by the horns at chest height, elbows tucked under it.
- Set your feet slightly wider than hip-width, toes turned out a little.
- Sit down between your heels, keeping your chest up and elbows inside your knees at the bottom.
- Stand by pressing the floor away and repeat.
Coach tip: The upright bell makes good squat posture almost automatic, so it is an ideal first squat pattern.
About this exercise
The quadriceps extend the knee and power squats, lunges, stairs and sprinting. Training them directly builds strong, resilient knees and the leg drive behind almost every athletic movement.
Primary muscles
Quadriceps — rectus femoris, vastus lateralis, vastus medialis
Also working
Glutes, adductors, calves
Common mistakes
- Letting the knees cave inward as you push up
- Rushing the lowering phase instead of controlling it
- Cutting depth short once the weight gets challenging
Form & safety — Track your knees in line with your toes and keep your whole foot planted. Progress the load gradually — tendons adapt more slowly than muscles.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.