The goblet squat is similar to a traditional dumbbell squat, with some differences in foot and weight placement: your feet will be wider and pointed slightly out, and you'll hold one dumbbell (or kettlebell) at your chest. This dumbbell leg workout move is great for targeting your glutes and quads, and you might find that you're able to squat lower than in a traditional squat because the dumbbell is placed at your chest, which helps some people stay balanced and keep the weight in their heels, according to the National Academy of Sports Medicine.
- Stand with your feet wider than shoulder-width apart and your toes pointed slightly out. Hold a single dumbbell at chest level with both hands.
- Keeping your core engaged, push your hips back, bend your knees, and lower your body until your thighs are parallel with the floor and your elbows touch your knees (or as low as you can comfortably go).
- Press into both feet to straighten your legs and return to standing. That's one rep.
