Step by step
- Hold a kettlebell or dumbbell in front of your chest with both hands.
- Set your feet shoulder width apart with your toes turned out slightly.
- Sit down by moving your hips back and down, elbows between your knees.
- Stand up by pushing the floor away with your whole foot.
Tip: The weight in front helps you keep your torso upright: it's ideal for learning the technique.
Common mistakes
Spread your weight over your whole foot.
Push your knees out with your elbows.
Keep your chest up and the weight close to your body.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it build muscle?
Yes, especially at first. When the weight falls short, move to the barbell squat or the leg press.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add goblet squat to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.