6 Simple Squat Exercises that Will Transform Your Body

Dumbbell goblet squat

1. Stand with your feet about hip width apart. Cup one end of a dumbbell in the heels of your hands directly underneath your chin, letting the other end of the dumbbell hang and touch your chest.
2. Tighten your abdominals and push your hips back before bending your knees and lowering yourself down into a full squat where your thighs are below parallel to the floor, as low as you can comfortably go. Be sure not to bend at the waist or come up on the balls of your feet; your weight should be back on your heels.
3. Drive back up through your heels to the starting position. Repeat for the suggested number of reps.

What it does: Strengthens all the muscles in your hips and thighs while developing core stability.

Form tip: To avoid injuring the knees, do not bounce when coming up out of the squat.

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