The goblet squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform this squat, hold a dumbbell or kettlebell close to your chest with both hands, keeping your elbows pointed down. Stand with your feet shoulder-width apart, then lower your body into a squat by bending your knees and pushing your hips back, ensuring your chest remains upright. This exercise is beneficial for improving overall squat form and building strength. It also enhances core stability, as you must engage your abdominal muscles to maintain balance while holding the weight. The goblet squat is suitable for beginners and can be modified for different fitness levels.