Kettlebell · Quadriceps
Goblet Squats is the kettlebell exercise for the quadriceps in the GymStreak library: a compound movement, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
With a kettlebell, hold it close to your body, keep your wrist straight and add reps or pauses before moving up a size, since kettlebell weight jumps are fairly large. A kettlebell is a cast-iron ball with a handle. Its offset weight makes it great for squats, hinges and rows, and a single bell can give you a full-body workout at home.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
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Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
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