This movement targets the lower-body powerhouse muscles plus core (think glutes, quads, hamstrings, hip flexors, and calf muscles). The most well-known example is a squat. We’ve included two options below.
Beginner: Goblet Squat
Stand with feet hip width and hold the weight with both hands at chest level. Brace core, send hips back, and lower, bending knees and making sure knees don’t go past toes. Keep chest up and back straight (no hunched shoulders). Try to bend knees to at least a 90-degree angle before returning to starting position.
Advanced: Overhead Squat
Stand with feet hip width and hold a weight overhead in each hand, keeping biceps in line with ears. Squat down, holding weights steady overhead throughout movement.