Goblet Squat

Start: Grab a dumbbell and cup the end with both hands to hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart.

Movement: Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push through your heels and slowly return to the starting position.