Kettlebell Elevated Goblet Squat
Description
The kettlebell elevated goblet squat is performed with the heels raised on small plates, a wedge, or weightlifting shoes while holding a kettlebell at the chest. The heel elevation allows deeper knee flexion and a more upright torso, emphasizing the quadriceps. The goblet hold keeps the chest tall and the core engaged.
Muscle Group
Equipment Required
Kettlebell Elevated Goblet Squat Instructions
- Place small plates, a wedge, or wear weightlifting shoes to elevate your heels.
- Hold a kettlebell at your chest by the horns with both hands.
- Stand with feet shoulder-width apart, heels on the elevation.
- Brace your core and pull your elbows down to keep the kettlebell tight to your chest.
- Squat down by sitting back and bending the knees deeply.
- Allow your knees to track over your toes.
- Continue down as deep as your mobility allows.
- Drive up through your heels to stand back to the starting position.
Kettlebell Elevated Goblet Squat Form & Visual
Kettlebell Elevated Goblet Squat Benefits
- Heel elevation maximizes quad activation
- Allows deeper squat depth
- Forces upright torso position
- Useful for lifters with poor ankle mobility
- Builds quad size and strength
- Strong front rack and core engagement
Kettlebell Elevated Goblet Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Erector spinae
- Core
Kettlebell Elevated Goblet Squat Variations & Alternatives
- Goblet Squat
- Front Squat
- Heel Elevated Squat
- Sissy Squat
