What muscles does the Kettlebell Goblet Squat work?

The Kettlebell Goblet Squat mainly works the quads and glutes.

How many sets and reps of the Kettlebell Goblet Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Kettlebell Goblet Squat?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Kettlebell Goblet Squat

Hold the bell at the chest and squat between the knees to depth, keeping the chest tall and heels planted.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Kettlebell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the quads, for when the kettlebell is taken or you want a change.

Questions

What muscles does the Kettlebell Goblet Squat work?: The Kettlebell Goblet Squat mainly works the quads and glutes.
What equipment do you need for the Kettlebell Goblet Squat?: A kettlebell.
How many sets and reps of the Kettlebell Goblet Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Kettlebell Goblet Squat?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Kettlebell Goblet Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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