Goblet Squat

4 × 10 with a 2s pause at the bottom, knees tracking over the toes.

Difficulty 2 of 55.6 METs · Moderate

Equipment

Kettlebell

Muscle groups worked

Glutes
Adductors
Core

What it buys you

The base pattern under every astride and standing position. More squat endurance is more minutes before the legs quit.

Capacity trained

Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Goblet Squat at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	80 kcal	161 kcal	241 kcal	362 kcal
Female reference · 68 kg	67 kcal	133 kcal	200 kcal	300 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 46

It serves Seated Astride, Standing, Kneeling and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.