Kettlebell Goblet Pulse Squat
A kettlebell squat variation adding small pulses at the bottom to increase time under tension, targeting the quadriceps and glutes for hypertrophy and endurance.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Adductors
4/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart. Hold a kettlebell by the horns at chest height, elbows tucked down, and core braced.
- Inhale and descend by bending knees and hips, keeping the chest upright.
- Lower until thighs are at least parallel to the floor.
- Perform 1–3 small pulses at the bottom, rising slightly and lowering back down.
- Exhale and drive through the floor to return to the starting position.
Coaching Tips
Form Cues
- Crush the handle
- Elbows inside knees
- Chest up
- Drive through feet
Breathing
Inhale to brace before descending, hold breath or breathe shallowly during pulses, and exhale forcefully on the ascent.
Tempo
3-2-1
Range of Motion
Thighs parallel to the floor or lower at the bottom; full hip and knee extension at the top.
Safety
Safety Notes
- Ensure a secure grip on the kettlebell horns.
- Maintain a neutral spine throughout the movement.
Spotting
Not recommended; drop the weight forward if necessary.
Common Mistakes
- Collapsing chest
- Heels lifting
- Bouncing uncontrollably
- Knees caving in
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion mobility
Build Up First
- Master basic goblet squat
- Core stability competency
Also known as
Kettlebell Pulse Squat, Pulse Goblet Squat
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