Dumbbell Goblet Squat

Hold one dumbbell upright in front of your chest and stand with your feet comfortably apart. Keep your elbows close to your torso and brace your abs so your upper body does not collapse.

Send your hips back and lower slowly. Use the dumbbell as a counterbalance while keeping your chest lifted and your knees tracking toward your toes.

Drive through your whole foot to rise. Keep the dumbbell close and push up with your thighs and glutes.

Make sure your thighs and glutes are working together. Clean depth and an upright torso create more tension than simply using a heavier dumbbell.

Holding the dumbbell too far forward or rounding your lower back at the bottom can throw off your balance. Reduce the depth if needed, but learn to descend with your chest up.

Inhale as you lower and exhale as you rise. Using the same breathing pattern each rep helps keep your torso braced.

Think about lowering your elbows naturally between your knees to make your hips feel more comfortable. The goblet squat is useful not only for loading your legs but also for practicing your squat position.