Getting Started

• 1

  Start by standing with your feet slightly wider than shoulder-width apart and your toes turned out at a slight angle.

• 2

  Hold a goblet weight (dumbbell, kettlebell, or something similar) in front of your chest with both hands.

• 3

  Lower yourself down into the squat by pushing your hips back and bending your knees.

• 4

  Keep your chest up, back straight, and eyes focused ahead.

• 5

  Once your thighs are parallel to the floor, pause for a moment and then press back up to the starting position.

• 6

  Repeat the motion for the desired number of repetitions.