1. Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward. 2. Hold a goblet weight (dumbbell or kettlebell) at chest level with both hands. 3. Push hips back and bend knees to lower into a squat position. 4. Keep chest up and back straight throughout the movement. 5. Squat until thighs are parallel to the floor. 6. Push through heels to return to standing position.