"Goblet squats target all of the muscles of the legs, specifically the quads and the glutes," said Chris Cooper, an NSCA-certified personal trainer. "With an exercise like this, you can increase the intensity by upping the weight relatively easily, as long as your arms can support it."
- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position. This counts as one rep.