Here’s a detailed description of how to perform a goblet squat:

1. **Starting Position**:
– Stand with your feet slightly wider than shoulder-width apart.
– Hold a dumbbell or kettlebell vertically close to your chest, with both hands
cupping the top end (as if holding a goblet).

2. **Execution**:
– **Descent**: Initiate the squat by, sending your hips back (butt back), lowering your body as if sitting back into a chair. Keep your chest up and back straight.
– **Depth**: Lower yourself until your elbows reach the inside of your knees. Ideally, your thighs should be parallel to the ground or slightly below.
– **Ascent**: Push through your heels to return to the starting position, extending your hips and knees simultaneously. Ensure to keep the weight close to your chest throughout the movement.

3. **Form Tips**:
– Keep your core engaged to maintain a neutral spine.
– Ensure your knees track over your toes, avoiding any inward or outward movement.
– Keep your heels flat on the ground and avoid letting them rise.
– Breathe in as you lower your body and exhale as you return to the standing position.

This exercise targets your quadriceps, glutes, and core