Let’s talk about the goblet squat. Typically it’s a go to for beginners because it’s easy to perform, can teach proper squat technique, and it’s easy to spot and fix mistakes.
1. Start with your feet hip to shoulder width while holding the dumbbell vertically and underneath the top of the weight. You will want to hold the dumbbell to your sternum and stomach.
2. Brace your core, keep your back flat, and keep the dumbbell in contact with your body as you break at the hips and knees bringing your elbows to your knees.
3. Drive through the heels, raising your hips and chest at the same time, to stand up.
Mistakes to avoid: letting your chest tilt forward or your knee collapse inward.
Although this is a great exercise for beginners with light weight if you’re more experienced I wouldn’t shy away from a heavy load. Here I’m using a 75lb dumbbell and would have tried heavier if they had the option.