Dumbbell Goblet Squat

Holding a weight at your chest helps you sit upright and squat deeper, making this a good way to learn the squat and strengthen your legs and glutes.

1. Stand with your feet slightly wider than hip-width apart, toes turned out a little.
2. Hold one dumbbell vertically against your chest with both hands cupped under the top end.
3. Breathe in, then push your hips back and bend your knees to lower down, keeping your chest up and the weight close to your body.
4. Go as low as you can while keeping your heels down and your back straight, ideally until your thighs are parallel to the floor.
5. Breathe out and push through your whole foot to stand back up.

• Let your knees travel in the same direction as your toes; don't let them collapse inwards.
• No dumbbell? Hold a full water bottle or a bag of rice, or do the squat without weight.
• Start light. Add weight only when every rep looks the same.