10 Best Kettlebell Goblet Squat Alternatives for Home and Gym

The Kettlebell Goblet Squat is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Front Squat, the Frankenstein Squat and the Barbell Full Zercher Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Goblet Squat

Kettlebell Goblet SquatPlay demonstration
Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Kettlebell Goblet Squat
  1. Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
  2. Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Kettlebell Goblet Squat Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Goblet Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kettlebell Front SquatPlay demonstration

    1. Kettlebell Front Squat

    99% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the kettlebell with both hands in front of your chest, close to your body.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  2. Frankenstein SquatPlay demonstration

    2. Frankenstein Squat

    89% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
    2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
    3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  3. Barbell Full Zercher SquatPlay demonstration

    3. Barbell Full Zercher Squat

    88% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
    3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
    4. Keep your knees in line with your toes and your weight in your heels.
    5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  4. Barbell Speed SquatPlay demonstration

    4. Barbell Speed Squat

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  5. Weighted SquatPlay demonstration

    5. Weighted Squat

    85% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound

    It still works the glutes, through a different movement.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  6. Dumbbell Bench SquatPlay demonstration

    6. Dumbbell Bench Squat

    85% match
    • Glutes
    • Dumbbell
    • Beginner
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Place a dumbbell on the ground in front of a bench.
    2. Stand facing away from the bench with your feet shoulder-width apart.
    3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
    4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  7. Dumbbell SquatPlay demonstration

    7. Dumbbell Squat

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
    3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  8. Barbell Full SquatPlay demonstration

    8. Barbell Full Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  9. Barbell High Bar SquatPlay demonstration

    9. Barbell High Bar Squat

    85% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat
  10. Barbell Low Bar SquatPlay demonstration

    10. Barbell Low Bar Squat

    84% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Goblet Squat
    • Equipment: free weights, the same as the Kettlebell Goblet Squat
    • Body position: standing, the same as the Kettlebell Goblet Squat

Kettlebell Goblet Squat FAQ

What muscles does Kettlebell Goblet Squat work?

The kettlebell goblet squat primarily targets the gluteus maximus and quadriceps, with secondary activation of the hamstrings, adductors, erector spinae and core stabilizers. Use the cue keep chest up and drive through the heels, a more upright torso increases quad loading, while deeper hip flexion raises glute and hamstring contribution.

What is the best bodyweight alternative to Kettlebell Goblet Squat?

A Bulgarian split squat is the best bodyweight alternative for glute and quad development because it raises single-leg load and stability demands. Cue: position rear foot on a bench, descend until the front thigh is near parallel, and drive through the front heel to maximize glute activation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology