How to perform goblet squat properly:

  • If you’re using a dumbbell, hold it vertically. If it’s a kettlebell, grab the “horns” – the side of its handle. If you have neither, get something you can hold against your chest.
  • As you squat, keep your elbows inside the line of your knees, and the heels of your feet flat on the ground.
  • Go as low as you can in this position, then come back up, pushing through your heels.

Video lecture: