Here's how to perform a goblet squat:

Starting position: Stand with your feet slightly wider than hip-width apart and your toes pointed slightly outward. 

Holding the weight: Hold a kettlebell or dumbbell vertically in front of your chest, gripping it with both hands under the top of the weight. Keep the weight close to your body. 

Squatting: Engage your core, keep your back straight, and chest upright. Inhale as you push your hips back, allowing your knees to bend and lower yourself into a squat. 

Rising: Push through your heels to return to the starting position, squeezing your glutes as you stand up. 

Repetitions: Repeat for the desired number of repetitions. 

Key points to remember:

• Core engagement: Keep your core tight throughout the movement to maintain stability. 

• Back straight: Avoid rounding your back; keep it straight and your chest up. 

• Knee tracking: Point your knees in the same direction as your toes. 

• Full range of motion: Squat as low as you comfortably can, while maintaining good form. 

• Foot placement: Keep your feet flat on the floor throughout the movement. 

• Weight choice: Start with a weight that allows you to maintain good form and progress as you get stronger. 

Benefits of goblet squats:

• Works multiple muscle groups: Engages lower body, core, and upper body. 

• Improves core strength: The weight in front of your chest challenges your core. 

• Builds lower body strength and power: Ideal for improving strength and power in activities like hiking and running. 

• May improve posture: The upright position can help improve your posture.