Goblet Squats
Goblet squats work quads, calves, adductors, and abductors. Hamstrings may be engaged as well. To do goblet squats, select a dumbbell and hold it vertically with your palms open and supporting the underside of one of the caps, with fingers curled around the sides. Stand with your feet slightly wider than hip-width distance apart with the soles flat on the ground. Keep a tall, straight spine to lessen pressure on the lower back.
As you inhale, bend your knees and shift weight back into your heels so your quads come parallel to the ground. Exhale, press into the soles of your feet to straighten legs until just before they lock at the knees. Shift your hips forward at the top of the movement. Repeat as many times as desired.
Continue reading to learn how to effectively perform bicep curls.