The Goblet Squat

The goblet squat is one of the best exercises in this entire program.

It builds strength in your quadriceps, glutes, hamstrings, and core all at once. It teaches your body the proper deep squat movement pattern. It directly transfers to real-life activities — getting up from deep seats, picking things up from low surfaces, navigating uneven terrain. And with a light dumbbell held at your chest, it's remarkably safe and accessible.