1. Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.

2. Hold a goblet weight (dumbbell or kettlebell) at chest level with both hands.

3. Push hips back and bend knees to lower into a squat position.

4. Keep chest up and back straight throughout the movement.

5. Squat until thighs are parallel to the floor.

6. Push through heels to return to standing position.