Goblet Squat Prying Hold

What you'll gain

• Opens the hips and adductors in a loaded squat bottom.

• Uses the kettlebell as a counterweight so more people can sit between the knees.

• Gives squat-prep programs a hold instead of another set of reps.

Step-by-Step Instructions

1. 1

   Hold a kettlebell by the horns at the chest with the elbows tucked.

2. 2

   Set the feet wide enough that you can sit between them with both heels down.

3. 3

   Squat to the deepest position you can keep the torso tall.

4. 4

   Place the elbows inside the knees and gently press the knees out.

5. 5

   Shift the hips slightly side to side without standing up.

6. 6

   Keep the kettlebell against the chest and the heels glued to the floor.

Common Mistakes

• Rising out of the hole so the hold becomes a regular goblet squat.

• Letting the heels lift as the knees are pried out.

• Rounding the lower back to chase extra depth.

• Shoving the knees out so hard that the feet spin or lose the floor.

About This Exercise

The prying goblet squat is a mobility hold, not a pumping squat. Sit into the bottom with a kettlebell at the chest, elbows inside the knees, and a gentle pry that opens the hips while the heels stay down. The goblet squat uses the same chest-held load and names the quads and glutes as primary movers, with hip stabilizers assisting. The approved clip stays in the hole and pries; it does not stand up. For a catalog this is the prying hold, distinct from the kettlebell goblet squat already in the library. It belongs in squat-prep mobility blocks, hip-opening warm-ups, and coaching pages that need the bottom position held, not a set of reps.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources