The goblet squat is one of Geoff's go-to lower body muscle builders for seasoned and beginner lifters. Since you're holding the weight in front of your chest, you go deeper into your squat, he explained. Your glutes are, therefore, more engaged then they would be in a normal squat.
- Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it 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 completes one rep.