Goblet squats are an excellent choice for working the lower body, particularly if having a weight on your back, as in barbell squats, is awkward or uncomfortable. Holding the weight in front and close to your body will help you keep your torso upright as you squat down, protecting the back and the knees.
- Hold a dumbbell or a kettlebell by the horns (as shown) close to the body, elbows down. Place the feet about hip-width apart, although you should feel free to adjust your foot position if this is uncomfortable or puts a strain on your knees.
- Squat down, keeping the weight close to the chest, going as low as you can and bringing the elbows to the inside of the knees.
- Keep the torso upright and the abs engaged.
- Press back up, squeezing through the glutes. Avoid locking the knees at the top of the movement.
- Repeat for 1-3 sets of 8-12 reps.