Dumbbell Goblet Squat.

Make every rep count.

1. 01

   Hold a dumbbell vertically at your chest, cupping the top end with both hands and keeping elbows angled slightly down.

2. 02

   Stand with feet about shoulder-width apart, toes slightly turned out. Take a deep breath and brace your core.

3. 03

   Sit down and back by bending at the hips and knees together, keeping your chest tall and the dumbbell close to your body.

4. 04

   Lower until your thighs are about parallel to the floor (or as low as you can with a neutral spine and heels down).

5. 05

   Pause briefly, then push the floor away through your whole foot—especially heels and midfoot—while keeping knees tracking over your toes.

6. 06

   Exhale as you stand back up to full hip and knee extension, reset your brace, and repeat.