The goblet squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform this exercise, 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 leg strength and flexibility. It also helps enhance core stability, as you must engage your abdominal muscles to maintain balance throughout the movement. The goblet squat is suitable for beginners and can be easily modified by adjusting the weight used.