Kettlebell Goblet Squat.

Make every rep count.

1. 01

   Hold a kettlebell close to your chest by gripping the horns with both hands; keep elbows pointing down and shoulders pulled back.

2. 02

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

3. 03

   Start the squat by sitting your hips back and down while bending your knees. Keep your chest tall and the kettlebell snug 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). Keep knees tracking over your toes and heels planted.

5. 05

   Pause briefly, then drive through your whole foot to stand up—exhale as you rise, keeping your abs tight.

6. 06

   Return to a full standing position without leaning back, reset your brace, and repeat for your target reps.