Purpose: The goblet squat is a form of the squat, which is a general lower body strengthening exercise. This is a natural safe movement, when form and execution are performed properly. The goblet squat is typically a safer form of the squat, as it naturally keeps the spine straighter, while also requiring shoulder strength to hold and pull the kettlebell with the arms.

Directions: Start with your feet slightly wider than shoulder width and your feet slightly turned outward. Next, hold the kettlebell on the sides of the weight and pull the weight apart with the arms. Lower your body initiating with the hips moving backwards, while keeping the shins vertical and keeping your hips, knees, and ankles in a straight line Slowly, lower yourself until your elbows touch in insides of your knees. When ascending, push through your heels, keeping your feet, knees, and hips shoulder width apart. Make sure your legs remain in a straight line, as any deviations from this line results in excess stress in an unwanted area.

One may perform various repetitions depending on the goal of the program.