Goblet Squat

Starting Position

1. Position the dumbbell in front of your body and lift it with both hands.

2. Spread your legs shoulder-width apart, with your toes turned out about 20 to 30 degrees.

3. Keep your chest up and your back straight.

Proper Form

1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.

2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.

3. Push strongly through the center of your feet to rise up.

4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.

Breathing Technique

Breathe in while going down, and breathe out while going up.