Mini Loop Band Goblet Squat
A squat variation using a kettlebell and mini loop band to target the quads and glutes for lower body strength and hip stability; commonly used to improve knee tracking.
About Exercise
Equipment
Kettlebell, Loop Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
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
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place a mini loop band just above the knees and stand with feet shoulder-width apart. Hold a kettlebell at chest height with elbows tucked and core braced.
- Push knees outward against the band to engage hips.
- Descend by bending hips and knees while keeping the chest up.
- Lower until thighs are parallel to the floor.
- Drive through the floor to return to standing.
- Squeeze glutes at the top while maintaining band tension.
Coaching Tips
Form Cues
- Knees out
- Chest up
- Spread the floor
- Brace core
Breathing
Inhale as you lower into the squat, bracing the core; exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until thighs are at least parallel to the floor, maintaining a neutral spine.
Safety
Safety Notes
- Ensure the band is not on the knee joint itself
- Stop if you feel sharp pain in knees or back
Spotting
Not recommended; use safeties if going heavy, though usually self-limiting.
Common Mistakes
- Knees caving in
- Rounding the back
- Lifting heels
- Insufficient depth
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip mobility for squat
Build Up First
- Basic squat form
- Core bracing competency
Also known as
Banded Goblet Squat, Resistance Band Goblet Squat, Kettlebell Goblet Squat With Band
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