How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the goblet squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Goblet Squat: how to do it and muscles worked

The goblet squat mainly works your quadriceps and glutes. You need a kettlebell.

Muscles worked

Main

How to do the goblet squat

1
Stand holding a kettlebell by the horns close to your chest, elbows pointing down. Place your feet slightly wider than shoulder-width with toes turned out a little.
2
Sit down between your knees, keeping your chest tall and elbows inside your knees, until your thighs are at least parallel. Press through your heels to stand up.
3
Lower over about 2 seconds, breathing in as you go down and out as you rise. Keep the kettlebell close to your chest.

Form tip: Do not let your heels lift or your chest fall forward; use your elbows to gently push your knees out at the bottom.

Common questions

Which muscles does the goblet squat work?: The goblet squat mainly works your quadriceps and glutes.
What equipment do I need for the goblet squat?: You need a kettlebell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the goblet squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.